Snatch Technique 4 Rounds on the 2:00s3 Muscle Snatch2 Snatch Balance1 Hi Hang Squat SnatchSet 1@ 40%, Set 2@ 43%, Set 3@ 46%, Set 4@ 50% Conditioning “Catch and Release”5 Rounds on the 4:00s20 Stationary Double DB F Rack Lunges (50s/35s)21/18 Cal Row12 Kipping HSPU9 Deadlifts (225/155)Read More
Barbell Cycling EMOM 35 Touch & Go P SnatchesRest 1:00EMOM 33 Touch & Go P SnatchesRest 1:00EMOM 3 1 P Snatch Conditioning “Hot Flash” for Time (Cap 15:00)30-20-10P Snatch (95/65)Kipping HSPURead More
Conditioning “Skinny Post” AMRAP 2040 Double Unders20 Box Jumps (24/20)10 T2B5 Thrusters (135/95) Post WOD Midline Not For Time20 Alt Turkish Get Ups @ HAPRead More
Conditioning “Rest Stop”Inside a 5:00 Window600m Run1 Round of CindyIn time remaining, max Squat Cleans (135/95)Rest 5:00Inside a 5:00 Window400m Run2 Rounds of CindyIn time remaining, max Squat Cleans (155/105)Rest 5:00Inside a 5:00 Window200m Run3 Rounds of CindyIn time remaining, max Squat Cleans (185/135)Read More
Strength 12:00 to build to heaviest Press Complex2 P Press+ 3 P Jerk Conditioning “Overreaction” for Time15-12-9P Press (115/85)DB Box Step Overs (50s/35s) on (24/20)Directly into 15-12-9P Jerks (115/85)Box Jump Overs (24/20)Read More
Strength 5 Rounds on the :90sPausing Hang Squat SnatchPausing Low Hang Squat SnatchHang Squat SnatchLow Hang Squat SnatchSet 1@ 50%, Set 2@ 55%, Set 3@ 60%, Set 4-5@ 65-70% Conditioning “The Devils Race” for Time2k RowRead More
Strength EMOM 10Low Hang Squat C&JMin 1@ 70%Min 2-10@ build to heaviest Conditioning “DT” 5 RFT12 DL (155/105)9 Hang P Clean (155/105)6 P Jerks (155/105)Read More
Gymnastics 10:00 Handstand/ Handstand Walk Practice Conditioning “Sluggo” for Time3k/2500m RowStarting with and every 2:001 BMU+ 2 C2B Pull-ups+ 3 Knee 2 Elbow(Rx Plus complete 2 complexes each 2:00)Read More
