Strength Front Squat Complex1 Pause (:02 @ bottom) Front Squat1 Front Squat6 sets @ 60, 63, 66, 69 72, 75% Conditioning “Pipe Down” for Time21-15-9Power Clean (115/85)Hand Release Push-UpsDirectly into21-15-9Push Press (115/85)Toes to BarRead more

Strength Pausing Hang Squat Snatch (:02 in catch)6 sets of 2Sets at 50, 53, 56, 59, 62, 65% of 1 RM Conditioning “Dodgeball” 10 RFT15 Wallballs (20/14)200m RunRead more

Conditioning “Love Potion by Josh” for Time200m Run, 25 KB Swings, 25 Goblet Squats (24/16 kg)400m Run, 20 KB Swings, 20 Goblet Squats600m Run, 15 KB Swings, 15 Goblet Squats800m Run, 10 KB Swings, 10 Goblet Squats1 Mile Run, 5 KB Swings, 5 Goblet SquatsRead more

Strength 5x on the 2:00sSnatch DL w/ :02 pause at the kneeHang Squat SnatchOHS***build to heaviest over 5 rounds Conditioning “Post Pattern” for Time 10-9-8-7-6-5-4-3-2-1 P Snatch (115/85)1-2-3-4-5-6-7-8-9-10 HSPURead more

Strength 10:00 to build to heaviest 3-Rep weighted pull-up Conditioning “Big Clean Complex”HH Squat Clean+ H Squat Clean+ Squat Clean+ P PressHH Squat Clean+ H Squat Clean+ Squat Clean+ P JerkHH Squat Clean+ H Squat Clean+ Squat Clean+ Split JerkRead more