Skills 4 Rounds On The 4 Minutes 2 Rope Climbs 100′ Handstand Walk Conditioning The Hash Slinging Slasher 4 Rounds20/16 Calorie Row20 Toes to bar50 Double UnderRead more

Strength Snatch:Perform 10 singles within 90-95% of 1RM Snatch Clean & Jerk:Perform 10 singles within 90-95% of 1RM Clean and Jerk Conditioning The Krusty Krab 3 rounds20/16 Calorie Echo Bike100’ Dumbbell Front Rack Lunge (2×50/2×35)-OR-3 rounds20/16 Calorie Echo Bike15 Dumbbell Front Squats (2×50/2×35)Read more

Strength 4×5 1 Snatch Push Press + 5 Overhead Squat: Coditioning “Diane Bailey” 21-15-9Deadlifts (275/185)Strict Handstand Push UpsRead more

Strength Push Jerk:– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM.Back Squat:– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM. Conditioning SpongeBob Squarepants For time:20 Burpee Box Jump Overs (24″/20″)25/20 Calorie Row30 Snatch (95/65)25/20 Calorie Row20 Burpee Box Jump Overs (24″/20″)Read more

Strength EMOM Snatch:Perform 10 singles within 50-60% of 1RM Snatch Rest 3 EMOM Clean & Jerk:Perform 10 singles within 50-60% of 1RM Clean and Jerk Conditioning “Shovel and Pail” 30 Back Rack Walking Lunge (115/80)20 Back Squats (115/80)50’ Handstand Walk-rest 1:00-30 Overhead Walking Lunge (115/80)20 Overhead Squats (115/80)50’ Handstand WalkRead more