STRENGTH 3 Position Snatch (High Hang, Below the Knee, Floor) 5×3 Conditioning Winter Wonderland 21-15-9Front Squat (135/95)Toes to Bar – At 14:00- 12-9-6Shoulder to Overhead (135/95)Bar Muscle UpRead more

Conditioning Ivan Drago 20-16-12-8-4Box Jump Overs (24”/20”)5-4-3-2-1Rope Climbs*50’ Dumbbell Front Rack Walking Lunge after each round (2×50/35Read more

Gymnastics Kipping Chest To Bar Pull-Up Ladder (NO Butterfly allowed)10-9-8-7-6-5-4-3-2-1 Unbroken each setIf you do not complete a set, you must repeat before moving to next set. Conditioning ““If He Dies, He Dies.” AMRAP 15 Minutes50’ Handstand Walk20 Wall Balls (20/14)5 Deadlifts (315/225)Read more

Strength Snatch Balance:1 x @85%1 x @90%1 x @95%1 x @95%+ Snatch:* Work up to 75-80% for the day, then perform 3 Perfect singles in that percentage range.* rest 60 seconds between sets * Conditioning Apollo Creed 2 Sets (1 Set every 7 Minutes)25/20 Calorie Row25 GHD Sit Up25/20 Calorie Row25 Toes to BarRead more

Strength Back Squat:2 x @80%2 x @85%2 x @90% 1 Power Clean + 1 Push Jerk x 2 sets * Work up to 85-90% and hit for 2 singles. Conditioning Rocky IV AMRAP 2 Minutes10 Ring Muscle UpsMax Double Unders-Rest 2 Minutes-AMRAP 2 Minutes15 Power Snatches (115/80)Max Burpee Over Bar-Rest 2 Minutes-AMRAP 2 Minutes10 Bar Muscle UpsMax Double Unders-Rest 2 Minutes-AMRAP 2 Minutes15 Power Clean and Jerks (115/80)Max Burpee Over BarRead more