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Warmup/flexibilty Accumulate 4 min. in dead hang from bar 2 min. foam roll each lat. Strength 16 min. Alt EMOM -E – 12 weighted ring...

Complete in Order: Strength: A) Snatch Grip Push Press: 4×3 @ 80%-90% B) Blocks Above Knee: Snatch: 60/3, 70/3, 75/3, 80/3*4-6 sets as time allows...

I hope everyone hit new PR lifts. This week is a bit of a rest week. Some light preperatory work as we get ready to...

Rest Day

Complete In The Following Order A) Sotts Press: 4×4 B) Snatch up to new max C) Press in Split: 4×4 D) CJ up to new...

Complete in Order Strength: A) Sotts Press: 4×4 B) Snatch: in 12 min find max triple from the ground C) Press in Split D) Clean...

Warmup/flexibilty 4 min. EMOM -5 feet together sqauts + 5 hollow arch swings Rest 1 min 4 min. EMOM -6 alt, pistols + 4 kipping...

Complete In The Following Order A) Drop Snatch: 40-50/2*4 sets B) Power Snatch: 60/2, 65/2, 70/2, 75/1 C) Jerk in Split: 60/2, 65/2, 70/2 D)...

Complete in Order: Strength: A) Bench Press: 5×10 at one tough weight B1) DB Incline Bench Press: 3×10 B2) Bent Over Plate Row: 3×30 sec...

Warmup/flexibilty Spend 2 min. e/side w/ LAX ball tracing scapula Strength 6 sets – e/ arm 50 ft. vertical KB waiters + 5 strict vertical...