Strength Back Squat Waves 15:00 to CompleteWave 1- 6@ 72%, 4@ 78% 2@ 84%Wave 2- 6@ 78% 4@ 84% 2@ 90%Wave 3- 6@ 84% 4@ 90% 2@ 96%weights based off 5RM created on 11/25 Conditioning Power Move AMRAP 106 P Snatch (95/65)9 OHS 12 Box Jumps (24/20)Read more

Conditioning “Outside the Box”AMRAP 30 in teams of 2Each team member will alternately complete…100m Shuttle Run, 1 Burpee Box Over100m Shuttle Run, 2 Burpee Box Overs100m Shuttle Run, 3 Burpee Box OversEtc to time capRead more

Strength EMOM 10Snatch DL + Floating Power Snatch + Floating Squat SnatchBuild from +/-65% to 75% Conditioning AMRAP 1215 P Snatch (75/55)10 C2B Pull-UpsRead more

Strength Tempo Clean Pull+ Clean PullRep 1 :05 to pockets, aggressive shrug, no tempo on Rep 2Set 1-2@ 70%, Set 3-4@ 75%, Set 5-6@ 80% Conditioning “Low Tide”AMRAP 5Buy-In 700m Row7 Squat Cleans (95/65)25 DURest 5:00AMRAP 5Buy-In 500m Row5 Squat Cleans (115/85)25 DURest 5:00AMRAP 5Buy-In 300m Row3 Squat Cleans (135/95)25 DURead more

Strength Push PressBuild to 10 Rep Max Conditioning For time “Little Dipper”21-15-9Push Jerks (135/95)Lateral Bar BurpeesRead more