Strength 4×3 Snatch + Power Snatch to parallel + Snatch Conditioning Dick Butkus AMRAP 10 minutes:20 Toes to Bar 20 Walking Overhead Lunges 50/35 [switch arms after 10 lunges]  Rest 3 Minutes Reggie White AMRAP 10 minutes:5 STRICT Handstand Push Up 10 KIPPING Handstand Push Up 50 double undersRead more

Conditioning Kelly 5 RoundsRun 400m30 Box Jumps (24”/20”)30 Wall Balls (20/14)Read more

Strength 2 Squat Cleans x 3 sets (75-90% of 1RM) * Rest as needed between sets * Conditioning Ray Lewis 8 Sets (1 set every 3 minutes)15/12 Calorie Row (OR 200m Run)*Odd Sets: 15 Power Snatches (95/65)*Even Sets: 15 Burpee Over RowerRead more

Strength Back Squat:– Establish a 2 RM for the day. Then, perform a drop set at 10% and 15% of that 2 RM. Push Press:– Establish a 2 RM for the day. Then, perform a drop set at 10% and 15% of that 2RM. Conditioning John Elway 2 Sets5 Power Cleans (155/105)50 Double Unders50’ Handstand Walk50 Double Unders5 Power Cleans (155/105)-Rest 1:1 b/t sets-Read more

Skills % of 1 RM for Strict Handstand Push Up 3 sets @30%–rest 30 seconds between sets–—rest 2 minutes–2 sets @35%–rest 30 seconds between sets–—rest 2 minutes–1 sets @40% *Scale: Box Handstand Push Up [The % is based off of week one Strict Handstand Push Up number only, NOT the combination of strict and kipping]. —rest 2 minutes —2 sets @ 30% Kipping Handstand Push Up from week one testing numbers *Scale: Instead of kipping complete 2 sets max effort Handstand Shoulder taps off box or against wall Conditioning The Waterboy FULL SEND FRIDAY21-18-15-12-9-6-3Thrusters (95/65)Chest to Bar Pull UpsRead more