Strength B Squat – based off 5 RM retest 1/20On the 0:00- 9@ 70%On the 2:00- 7@ 77%On the 4:00- 5@ 84%On the 6:00- 3@ 89%On the 8:00- 1@ 96%On the 9:00- 1@ 99%On the 10:00- 1@ 102%On the 11:00- 1@ 105%On the 12:00- 1@ 108% Conditioning “Dead Space” 5x on the 5:00s7 P Snatch (115/85)15/12 Cal Bike7 OHS (115/85)20- 10m Shuttle SprintsRead more

Strength With a running clock, at the 0:004 sets on the :90sSnatch Balance+ Pause OHSAt the 6:00, 6 sets on the :90sHang P Snatch+ OHS+ Hang Squat SnatchSet 1@ 50%, 2@ 54%, 3@ 58%, 4@ 62%, 5&6@ 65-70% Conditioning “Paw Patrol” AMRAP 1560 DU20 T2B10 Hang Squat Snatch (135/95)Read more

Oly 5 sets buildingClean Pull w/;05 return to floor+ Clean Hi Pull+ Hang CleanSet 1@ 65%, 2@70%, 3@ 75%, 4&5@ 80% Conditioning For Time3 Rounds of 1 Round of DT10 Pull-UpsDirectly into 2 Rounds1 Round of DT10 HSPUDirectly into 1 Round1 Round of DT10 Bar MURead more

Conditioning “Buckle Up”AMRAP 5200′ Walking Lunge (body weight)35 AbMat Sit-UpsMax Cal RowRest 5:00AMRAP 5100′ Double DB Farmers Lunges (50s/35s)50 AbMat Sit-UpsMax Cal RowRest 5:00AMRAP 5 200′ Walking Lunge (body weight)35 AbMat Sit-UpsMax Cal RowRead more

Skill Development 10:00 working on techniqueLegless Rope ClimbsRope ClimbsL-Sit Rope Pulls Conditioning “Speed Limit” 15:00 CapBuy-In 3k/2k BikeIn time remaining, AMRAP8 Burpee Box Jumps (24/20)8 C2B Pull-UpsRead more