Strength Clean & Jerk:Perform 10 singles within 80-90% of 1RM Snatch* Rest 60-90 seconds between sets * Conditioning “Chocolate Chunk Cookie” Partner WorkoutFor time:500m Row (both at the same time)100 GHD Sit Ups*one partner must hang from pull up bar for the other partner to perform work50 strict handstand push ups*one partner must Farmers hold 2×100/70 Dumbbells/Kettlebells for the other partner to perform work500m Row (both at the same time)Read more

Skills 5 Minute AMRAP 10 DB Bench (50/35)50′ Handstand Walk 3 Minute Rest 5 Minute AMRAP 10 DB Bench (50/35)50″ Handstand Walk Conditioning “Truett Cathy” 4 sets (1 set every 3:00)10 Burpee Box Jump Overs (24”/20”)10 Overhead Squats (135/95)Read more

Skills Max effort kipping Toes to Bar 1 minute Strength 3 Snatch Balance3 Snatch Balance2 Snatch Balance2 Snatch Balance2 Snatch Balance2 Snatch Balance*Build to a heavy set of 2. Snatch 3×1 1 Snatch @80%1 Snatch @80%1 Snatch @80% Conditioning “Original Chicken Sandwich” For Time400m Run40/32 Calorie Echo Bike400m Run*GO FAST!Read more

Strength Back Squat:– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM. Shoulder Press:– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM. Conditioning Chick-fil-A ZELOS Games Workout 1For time:4-8-12-16-20Deadlifts (225/155)2-4-6-8-10Wall WalksRead more

Conditioning Jafar FULL SEND FRIDAY! 21-15-9Thrusters (95/65)Bar facing burpeesChest to bar pull-ups Strength Snatch: Perform 10 singles within 80-90% of 1RM Snatch Clean & Jerk:Perform 10 singles within 80-90% of 1RM Clean & Jerk Front Squat:– Establish a 5 RM for the day.Read more