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