Strength Clean Grip Deadlifts5 sets of 3 Set 1@ 70%, Set 2@ 75%, Sets 3-5@ 80% Conditioning “Belt Buckle” for Time1000m Row30 DL (225/155)50 Bar Facing BurpeesRead more

Strength Clean & Jerk Complex1 Pause Hang Squat Clean (:02 in bottom)1 Hang Squat Clean1 Split Jerk 6 Sets @ 60, 63, 66, 69, 72, 75% Conditioning “Wiped Clean” 5x on the 4:00s30 Air Squats 20/15 Cals on machine of choice7 Clean & Jerks (115/85)Read more

Gymnastics Skill 5 Rounds 15/12 Cal Row1:00 Max Handstand Walk Conditioning “Big Drip” AMRAP 20200m Run16/12 Cal on machine of choice12 C2B Pull-Ups8 Alternating DB Snatch (70/50)Read more

Strength Power Snatch WavesSingles @ 76, 79, 82%Singles @ 79, 82, 85%Singles @ 82, 85, 88%Then 3 Singles @ 85% Conditioning “Jump Around” for Time100 DU20 HSPU (Rx+ strict)75 DU15 HSPU50 DU 10 HSPURead more

Conditioning “UFO”AMRAP 580 Stationary Lunge Steps (body weight)200m Sandbag Run (50/25)In time remaining, Max Cal RowRest 5:00AMRAP 540 Single DB Stationary Lunge Steps (50/35)200m Sandbag RunIn time remaining, Max Cal RowRest 5:00AMRAP 520 Double DB Stationary Lunge Steps200m Sandbag RunIn time remaining, Max Cal RowRead more