Strength On the 1:30 x 6 Sets:1 Clean Pull1 Power Clean1 Low Hang Power Clean Sets 1-3: 60-63-66% of 1RM CleanSets 4-6: Build to a Heavy Complex Conditioning “Ecod”3 x AMRAP 4: 15 Burpee Box Jump Overs (24″/20″)21 Power Cleans27/21 Calorie RowRest 4 Minutes Between Round 1: 135/95Round 2: 115/85Round 3: 95/65Read more

Strength On the 1:30 x 5 Sets:2 Snatch Balances Sets: 50-60-70-70-70% of 1RM Snatch Conditioning “Snake Bite”21-15-9:Squat Snatch (95/65)Chest to Bar Pull-Ups After Completion, Until the 12 Minute Mark: Build to Heavy Single Snatch (Record Score Below)Read more

Strength Odd object conditioning:Max DBall Hold (100/70)Time Limit 7:00 Conditioning “Gut Feeling”AMRAP 16:12 Hang Power Cleans (155/105)12 Burpee Box Jump Overs (24/20)12 Push Jerks (155/105)12 Bar Muscle-upsRead more

Strength 10:00 to build to heavy triple Ring Dip Conditioning For Time:21-18-15-12-9-6-3KB Swings (24/16kg)30 DU in between roundsRead more

Strength Front SquatsOn the 2:00 x 5 Sets:Set 1: 6 Reps @ 70%Set 2: 4 Reps @ 78%Set 3: 2 Reps @ 84%Set 4: 4 Reps @ 78%Set 5: 6 Reps @ 70% Conditioning “Workaholic”3 Rounds:30/20 Calorie Row15 Chest to Bar Pull-upsDirectly Into…3 Rounds:20 Alternating Dumbbell Snatches (50/35)15 Thrusters (95/65)Read more