Oly Power Clean Technique – 5 Sets2 Muscle Cleans1 Pausing Hi Hang P Clean1 Pausing Hang P Clean1 Pausing Floating P Clean***all Pauses are :01 in catch position Sets @ 35, 40, 45, 50 and 50-55% Conditioning “Finish Line” for Time21-15-9P Cleans (135/95)Bar Facing BurpeesThen, 800m RunRead More

Strength Back Squat10-8-6-4-2Sets @ 65, 72, 78, 83, and 88% Conditioning “Fight Night” AMRAP 2020 Thrusters (75/55)20 Hang Power Snatch (75/55)20 Box Jumps (24/20)20 OHS (75/55)20/15 Cal RowRead More

With a running clock Conditioning “Kick Push” 12:00 Ascending Ladder3 Push Press (115/85)3 T2B3 Cal Bike***add 3 reps per round until cap At 12:00 mark, 8:00 to build to heaviest Split JerkRead More

Strength Accessories – not for time Lat Raises with Plate 3x 8Straight Arm Plate Raises 3x 12Single Arm Strict Press w/ Internal Rotation 3x 6 each arm Conditioning “Diane Under Pressure” for Time21-15-9Deadlift (225/155)HSPU84-60-36Double UndersRead More

Snatch Technique 5 Rounds on the 2:00s3 BTN Snatch Grip P Jerks3 OHS3 Snatch BalanceSet1 @ 50%, Set2 @ 55%, Set3-5 @ 60% Conditioning “Middle Management” for Time40/30 Cal Row20 Squat Snatch (115/85)40/30 Cal RowRead More

Stamina Builder 21-15-9Cal Bike Burpee Box Overs Conditioning “Round and Round” AMRAP 16Buy-In 75/50 Cal BikeIn time remaining, AMRAP15 Box Jump Overs (24/20)12 C2B Pull-Ups9 Double DB P Cleans (50s/35s)Read More

Strength Cluster EMOM 101 Squat Clean ThrusterMin1 @ 60% of Jerk 1RMMin2 – 10 build to heaviest Conditioning “Down to Earth” – 7 RFT200m Run7 Thrusters (115/85)7 Bar Facing BurpeesRead More

Conditioning with a running clock At the 0:00, “Helen” 3 RFT400m Run21 KB Swings (53/35)12 Pull-Ups At the 15:00, 5 Rounds on the 2:00s1 Pause (:02 at bottom) OHS1 OHSSets @ 60, 65, 70, 75 and 75-80%Read More

Gymnastics Handstand Walk Biathlon (10:00 cap)300′ Handstand Walk***every break perform 3 Bar MU Conditioning “Eerily Similar to an Open WOD” for Time45 Thrusters (95/65)45 Bar-Facing Burpees Rest 2:00 21-15-9 Thrusters (95/65)Bar-Facing BurpeesRead More

Conditioning “Again and Again” -3 Rounds on the 10:00s400m Run30/24 Cal Row200m Sandbag Run (50/25)20 Sandbag F Squats (50/25)Read More