Strength Jerk Complex – 3 sets3 Jerk Balance + 1 Pause Split Jerk***pause is :01 in the catchSet 1@ 35% of 1RM Clean & JerkSet 2-3@ 35-45% of 1RM Clean & Jerk Conditioning “Push Pop” 4 RFT800m Bike8 MU800m Bike8 Push Jerks (185/135)Read More

Strength 3 Position Squat Cleans – 5 setsHi Hang Squat Clean+ Hang Squat Clean+ Floating Squat CleanSets @ 63, 66, 69, 72, 75% Conditioning “Tidying Up” AMRAP 1515 P Cleans (95/65)30 DUs15 Wall Balls (20/14)30 DUsRead More

Strict Gymnastics 21-15-9Strict T2BStrict Ring Dips Conditioning “Christine” 3 RFT500m Row12 Deadlifts (225/155)21 Box Jumps (24/20)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

Gymnastics Stamina 5 Rounds on the 3:00s30 DU+ 30% of max set MU30 DU+ 30% of max set HSPURecovery Bike in time remaining Conditioning “Nancy” 5 RFT400m Run15 OHS (95/65)Read More

Conditioning “Power Outage”In a 5:00 windowBuy-In 100 DUAMRAP in time remaining12 P Cleans (115/85)+ 4 Burpee Box Overs (24/20)Rest 5:00In a 5:00 WindowBuy-In 100 DUAMRAP in time remaining8 P Cleans (135/95)+ 4 Burpee Box Overs (24/20)Rest 5:00In a 5:00 windowBuy-In 100 DUAMRAP in time remaining4 P Cleans (155/105)+ 4 Burpee Box Overs (24/20) Midline Conditioning...Read More

Strength Squat Complex3 F Squat+ 6 B SquatSets @ 50, 53, 56, 59, 62%Percentages based off 1 RM F Squat Conditioning “Flintstones” AMRAP 2050 Wall Balls (20/14)40 Alt DB Snatch (50/35)30/24 Cal Bike20 Toes to BarRead More

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