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