Conditioning “Born to Run” for Time400m Run, 21 Burpees400m Run, 15 Burpees400m Run, 9 Burpees200m Run, 9 P Cleans (135/95)200m Run, 15 P Cleans (135/95)200m Run, 21 P Cleans (135/95) Post-WOD Midline 21-18-15-12GHDSU or V-Ups***after each set5 inchworms and :30 hip extension holdRead more

Snatch Technique On the 0:006:00 to build to a moderate weight2 Snatch Balance On the 6:005:00 to build to a moderate weightHigh Hang Squat Snatch Conditioning “Empty Calories” for Time 27-21-15-9Cal RowOHS (95/65)Read more

Strength At the 0:00 – 14 (7 each leg) Back Rack Reverse LungesAt the 2:00 – 12 Back Rack Reverse LungesAt the 4:00 – 10 Back Rack Reverse LungesAt the 6:00 – 8 Back Rack Reverse LungesAt the 8:00 – 6 Back Rack Reverse Lunges Conditioning “21 Savage” for Time 75/50 Cal Bike 21 Double DB F Squats (50s/35s)21 Double DB P Press (50s/35s)21 Double DB Hang Clusters (50s/35s)Read more

Strength 5x on the 2:00sBTN Push JerkBTN Split JerkSplit Jerk***55-65% of 1RM Split Jerk Conditioning “Coin Flip” for Time 21-15-9Bar Hops (over and back)SDLHP (95/65)HSPURead more

Conditioning 50/35 Cal RowDirectly into 3 Rounds of Kelly– 400m Run– 30 Wall Balls (20/14)– 30 Box Jumps (24/20)Then, 50/35 Cal RowRead more