Strength Snatch WavesWave 1- Singles @ 79, 82, 85%Wave 2- Singles @ 82, 85, 88%Wave 3- Singles @ 85, 88, 91%Sets 10-12 Singles @ 88% Conditioning “Knock on Wood” 3 RFT(Cap – 20:00)30 P Snatch (75/55)30 Box Jump Overs (24/20)30 C2B Pull-upsRead More

Conditioning “Time Out” 9 RFT15/12 Cal Row10 Wall Balls (20/14)5 Squat Cleans (135/95) ***rest 3:00 after rounds 3 and 6Read More

Conditioning “Diddley Squat” 3 RFT800m Run20 T2B10 Front Squat (185/135)Read More

Strength Clean Grip Deadlifts5 sets of 3 Set 1@ 70%, Set 2@ 75%, Sets 3-5@ 80% Conditioning “Belt Buckle” for Time1000m Row30 DL (225/155)50 Bar Facing BurpeesRead More

Strength Clean & Jerk Complex1 Pause Hang Squat Clean (:02 in bottom)1 Hang Squat Clean1 Split Jerk 6 Sets @ 60, 63, 66, 69, 72, 75% Conditioning “Wiped Clean” 5x on the 4:00s30 Air Squats 20/15 Cals on machine of choice7 Clean & Jerks (115/85)Read More

Gymnastics Skill 5 Rounds 15/12 Cal Row1:00 Max Handstand Walk Conditioning “Big Drip” AMRAP 20200m Run16/12 Cal on machine of choice12 C2B Pull-Ups8 Alternating DB Snatch (70/50)Read More

Strength Power Snatch WavesSingles @ 76, 79, 82%Singles @ 79, 82, 85%Singles @ 82, 85, 88%Then 3 Singles @ 85% Conditioning “Jump Around” for Time100 DU20 HSPU (Rx+ strict)75 DU15 HSPU50 DU 10 HSPURead More

Conditioning “UFO”AMRAP 580 Stationary Lunge Steps (body weight)200m Sandbag Run (50/25)In time remaining, Max Cal RowRest 5:00AMRAP 540 Single DB Stationary Lunge Steps (50/35)200m Sandbag RunIn time remaining, Max Cal RowRest 5:00AMRAP 520 Double DB Stationary Lunge Steps200m Sandbag RunIn time remaining, Max Cal RowRead More

Strength Front Squat Complex1 Pause (:02 @ bottom) Front Squat1 Front Squat6 sets @ 60, 63, 66, 69 72, 75% Conditioning “Pipe Down” for Time21-15-9Power Clean (115/85)Hand Release Push-UpsDirectly into21-15-9Push Press (115/85)Toes to BarRead More

Strength Pausing Hang Squat Snatch (:02 in catch)6 sets of 2Sets at 50, 53, 56, 59, 62, 65% of 1 RM Conditioning “Dodgeball” 10 RFT15 Wallballs (20/14)200m RunRead More