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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... 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]... Read 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... 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... Read More

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

Strength Front Squats 7 Rounds on the 1:30sOn the 0:00- [email protected] 77%On the 1:30- [email protected] 82%On the 3:00- [email protected] 77%On the 4:30- [email protected] 85%On the... Read More

Strength Back Squats Based on 5 RM On the 0:00- [email protected] 77% On the 2:00- [email protected] 84% On the 4:00- [email protected] 91% On the 6:00-... Read More

Strength B Squat – based off 5 RM retest 1/20On the 0:00- [email protected] 70%On the 2:00- [email protected] 77%On the 4:00- [email protected] 84%On the 6:00- [email protected] Read More