Complete In Order Strength: A) Snatch: In 12 min. - Find 1RM -2 misses only B) Clean and Jerk: In 12 min. - Find 1RM -2 misses only Skill: A) 6 supersets as able -8 alt. pistols w/ PVC overhead -3 perfect bar … [Read more...]

Complete In Order Strength: A) BS: Find 1RM B) 6 supersets E- 3 weighted pullups O- 3 weighted Dips Skill: A) 5 sets -2 wall walks + 2 strict HSPU + 4 Lateral steps in each direction Conditioning: -Beginning on a 4-minute clock, complete as many … [Read more...]

Complete In Order Strength: A) Front Squat: Find 1RM B) Jerk from rack/blocks: Find 1RM Skill: A) 2 attempts - Max Strict pullups B) 5 sets of 10 GHD situps - each set AFAP Conditioning: 3 rounds for time -200m empty sled push -200m run -100m … [Read more...]

Complete In Order Strength: A) Clean+FS+Jerk: Work to a heavy set for the day, no misses -Every 2 min. B) Clean Pull: 100/2x2 sets, 103/2x2, 105/1x2 -EMOM Skill: A) 4 sets for quality -3 Kips on rings w/towel b/n feet + Submaximal MU * stop when … [Read more...]

Complete In Order Strength: A) Snatch + OHS: Work to a heavy single for the day, no misses -Every 90 sec. B) Back Squat: 5 sets of 4 working to a heavy set -every 2 min. Skill: A)8 min. EMOM - 3 Strict HSPU + 7 kipping HSPU B) 20 Hollow rocks + … [Read more...]

Complete In Order Strength: A) Snatch: In 5-6 sets work to 90%-95% from last week THEN -4 singles at 90-95% of best from last week - EMOM B) Clean and Jerk: In 5-6 sets work to 90%-95% from last week THEN -4 singles at 90-95% of best from last week … [Read more...]

Complete In Order Strength: A) Bench Press: in 2-3 sets, Find 10rm bench press B) BS: work to a heavy smooth double -every 2 min. Skill: A) 6 min. AMRAP - priorty is movement quality -6 alt. pistols -6 TTB -6 Candlestick rolls Conditioning: 5 … [Read more...]