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Strength 3 Position Snatch (High hang + Below the Knee + 1” off the floor) 5×3 Conditioning Spiderman 2 Sets3 Rounds15 Toes to bar3 Squat Cleans (205/135)-Rest 1:1 b/t sets-Read More

Skills 5 rounds of:-5 Strict Handstand Pushups against wall or 5 Handstand Pushups from Box + 30 second Handstand Hold -100 foot Farmers Carry [75/50] [two dumbbells] Conditioning Hot Cocoa 2 Sets (1 Set every 8 Minutes)30/24 Calorie Row600m Run30/24 Calorie RowRead More

Skills % of 1 RM for Kipping Toes to Bar 4 sets @30%–rest 30 seconds between sets–—rest 2 minutes–3 sets @35%–rest 30 seconds between sets–—rest 2 minutes–2 sets @40% —rest 2 min —max effort L Pops 1 minute Conditioning Air Bud AMRAP 14 Minutes7 Rounds77 Double Unders11 Deadlifts (225/155)7 Strict Handstand Push Ups-In remaining time-Max...Read More

Strength P Snatch+ Floating Snatch+ OHS6 sets building to heaviest (+/- 80%) Conditioning “Road Rash” AMRAP 1215/12 Cal Bike15 P Press (115/85)15 Pull-Ups15 Bar Facing BurpeesAt the 12:00 mark, 8:00 to establish 1-rep SnatchRead More

Conditioning “Buy, Buy, Buy”In a 5:00 windowBuy-In 50/35 Cal RowDirectly into AMRAP30 DU15 F Squats (95/65)Rest 5:00In a 5:00 windowBuy-In 40/30 Cal RowDirectly into AMRAP30 DU10 F Squats (135/95)Rest 5:00In a 5:00 windowBuy-In 30/25 Cal RowDirectly into AMRAP30 DU5 F Squats (165/115)Read More

Strength Front Squats 7 Rounds on the 1:30sOn the 0:00- 3@ 77%On the 1:30- 1@ 82%On the 3:00- 3@ 77%On the 4:30- 1@ 85%On the 6:00- 3@ 77%On the 7:30- 1@ 88%On the 9:00- 12@ 62% Conditioning “Wise Men” AMRAP 3 Max Rounds of Macho Man (135/95)Rest 3:00AMRAP 3 Max Rounds of Macho Man (155/105)Rest...Read More

Strength Back Squats Based on 5 RM On the 0:00- 9@ 77% On the 2:00- 7@ 84% On the 4:00- 5@ 91% On the 6:00- 3@ 96% On the 8:00- 1@ 100% On the 9:00- 1@ 102% On the 10:00- 1@ 105-106% On the 11:00- 1@ 105-106% On the 12:00- 1@ 105-106% On the 13:00-...Read More

Strength B Squat – based off 5 RM retest 1/20On the 0:00- 9@ 70%On the 2:00- 7@ 77%On the 4:00- 5@ 84%On the 6:00- 3@ 89%On the 8:00- 1@ 96%On the 9:00- 1@ 99%On the 10:00- 1@ 102%On the 11:00- 1@ 105%On the 12:00- 1@ 108% Conditioning “Dead Space” 5x on the 5:00s7 P Snatch...Read More