Strength Clean & Jerk for load:– Work up to 75% for the day, then perform 3 singles at 65% of 1RM* rest 60 seconds between sets * Conditioning Open 14.4 aka WHOOPie Goldberg AMRAP 14 Minutes60 Calorie row50 Toes to bar40 Wall Balls (20/14)30 Power Cleans (135/95)20 Muscle UpsRead more

Strength Snatch:* Work up to 75% for the day, then perform 3 singles at 65% 1RM* rest 60 seconds between sets * Conditioning Sweet Potato Casserole 4 Sets (1 Set Every 6:00)21/17 Calorie Row11 Burpee Box Jump Overs (24/20)15/12 Calorie Row 11 Burpee Box Jump Overs (24/20)9/7 Calorie RowRead more

Strength 3 Squat Cleans x 2 sets2 Squat Cleans x 3 sets * Weight ranges anywhere from 55-65% of 1RM Clean* Complete sets in ” Touch and Go “. 3 Deadlift x 3 sets @65% of 1RM Deadlift Conditioning Turkey N’ Dressing 3 sets (1 Set every 3 Minutes)100 Double Unders30 Push UpsRead more

Strength Split Jerk 3-2-1-2-2-1Split Jerk: 3 x @50%2 x @55%1 x @60%2 x @55%2 x @60%1 x @65% Conditioning Give Thanks 50 Air Squats25 Dumbbell Snatches (70/50)50 Air Squats-rest 1:1-25 Pistols50 Dumbbell Snatches (50/25)25 PistolsRead more

Strength Clean & Jerk for load:– Work up to a max for the day, then perform 3 singles at 90% 1RM* rest 60 seconds between sets * Conditioning Joe Montana FULL SEND FRIDAYFor time60 Pull-Ups*perform 10 burpees to bar start of each minute (bar 6” outside of max reach)-rest til 12:00-12 Rope Climbs*perform 12 burpees box jump overs (24”/20”) every 2 minutes**Start both workouts with the burpeesRead more