TECHNIQUE 5 sets of 3 Pause Front Squats*3 Second Pause in the bottom**This should not exceed 65% of 1RM Front Squat CONDITIONING Open 20.430 Box Jumps (24”/20”)15 Clean and Jerks (95/65)30 Box Jumps (24”/20”)15 Clean and Jerks (135/85)30 Box Jumps (24”/20”)10 Clean and Jerks (185/115)30 Pistols10 Clean and Jerks (225/145)30 Pistols5 Clean and Jerks (275/175)30 Pistols5 Clean and Jerks (315/205)Read more

TECHNIQUE 3×1 Snatch – working for perfection1 Snatch – Rest :101 Snatch – Rest :101 Snatch – Rest 2:00-Repeat for 3 sets- @60 – 75% 1RM CONDITIONING Victoria Falls (edit JW)4 Rounds:12 DB Snatch (50/35)30′ HSW (sub 3 Wall Walks)-Rest 3:00- RepeatRead more

STRENGTH 1 Power Clean + 1 Jerk x 4 sets @55% of 1RM1 Power Clean + 1 Jerk x 1 set @60% of 1RM CONDITIONING Ghost6 Rounds:1 Minute Max Calorie Row1 Minute Max Burpees1 Minute Max Double Unders-Rest 1 Minute WELLNESS WEDNESDAY Hydration is incredibly important, even in the winter months. Aim to drink 60-80oz water every day!Read more

SKILL Ring Muscle Up skill -OR- modification for your skill set; building strength4 Strict Ring Muscle Ups– rest 15 seconds —40% of 3 minute test of your Kipping Ring Muscle Up from week one–rest 90 seconds — 3 Strict Ring Muscle Ups– rest 15 seconds —30% of 3 minute test of your Kipping Ring Muscle Up from week one–rest 90 seconds — 2 Strict Ring Muscle Up– rest 15 seconds —25% of 3 minute test of your Kipping Ring Muscle Up from week one CONDITIONING Mount Everest15-10-5 Sandbag Cleans (100/70)5-3-1Rope ClimbsRead more

Strength Deadlift 1×10Every min (10 minutes) 1 Deadlift Conditioning Grand Canyon (JW)3 Rounds15/12 cal bike15-18-21 TTB-Rest 3 Min- 3 Rounds15/12 cal bike12-15-18 power snatch 75/55Read more