Snatch Complex 5 Sets1 Pause Power Snatch (:02 in catch)1 Pause OHS (:02 in bottom)1 Pause Squat Snatch (:02 in catch)Set 1@ 50%, Set 2@ 55%, Sets 3-5@ 60% Conditioning “From the Top” for Time30 P Snatch (115/85)30 OHS (115/85)30 S Snatch (115/85)***EMOM 5 T2BRead More
Conditioning “Carol of the Dumbbells” for Time100 Alt DB Snatch (50/35)100 Alt Single Arm OH DB Lunge (50/35)100 Burpee Box Overs (24/20)***split reps as desiredRead More
Clean Technique 5x on the 2:00s1 Hang P Clean1 P Clean1 Hang Squat Clean1 Squat CleanSet 1@ 50%, Set 2@ 55%, Sets 3-5@ 60% “Layover” for Time5 Rounds15/10 Echo Bike10 C2B Pull-upsDirectly into 5 Rounds10 P Clean (95/65)10 P Jerks (95/65)Read More
Stamina Squats EMOM 16Odds – 1 F SquatEvens – 2 B Squats***All sets performed @ 82% of 1RM F Squat Conditioning “Isa- Ball” AMRAP 123 P Snatch (135/95)15 Wall Balls (20/14)Read More
Don’t forget your unwrapped present to be donated ~ and if you do, the box will be there all weekend long! “12 Days of Christmas” for Time (cap 45:00)to be performed in the style of the song1 Bar Muscle Up / modify (2) GI-Janes2 Jerks 3 Front Squats 4 Hang Power Cleans 5 Deadlifts6 Burpees7...Read More
Power Clean Technique 5 sets of 3 Low (below knee) Hang Power CleansRest as needed between setsSet1 @ 60%, Set2 @ 65%, Sets 3-5 @ 70% Conditioning “Black and Bluer” 5 RFT10 P Cleans (135/95)10 Bar Facing BurpeesRead More
Stamina Squats EMOM 14Odds- 2 F SquatsEvens- 4 B Squats***All sets performed @ 72% of 1RM F Squat Conditioning “Eighteen Wheeler” AMRAP 1813/10 Cal Echo Bike15 Wall Balls (20/14)12 Alt DB Snatch (50/35)9 T2BRead More
