Strength 3x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 3 sets (9 reps = 1 set)2x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 2 sets (6 reps = 1 set)1x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 3 sets (3 reps = 1 set) – Rest as needed between sets – Conditioning “Abu” Partner workout20/16 Calorie Row (each: at the same time)40 Power Cleans (185/125)20/16 Calorie Row (each: at the same time)40 Power Snatches (135/95)20/16 Calorie Row (each: at the same time)20 Cleans (225/145)20/16 Calorie Row (each: at the same time)20 Snatches (185/125)20/16 Calorie Row (each: at the same time)Read more

Strength Bench Press:1×10 Reps1×10 Reps1×8 Reps1×6 Reps * Rest as needed between sets, work up in weight * Conditioning “Genie” AMRAP 6 Minutes6 Wall Walks18 GHD SIt Ups-rest 1 Minute-AMRAP 6 Minutes18 Toes to Bar12 Strict handstand Push UpsRead more

Strength – 1 Snatch Push Press + 2 OHS + 3 Snatch Balance x 2 sets– 1 Snatch Push Press + 1 OHS + 2 Snatch Balance x 3 sets * Work up in weight each set Hang Squat Snatch:– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM. Conditioning “Jasmine” 3 Sets21 Wall balls (20/14)15/12 Calorie Echo Bike9 Deadlift (275/185)-Rest 1:1 b/t sets-Read more

Strength Push Press:– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM. Back Squat:– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM. Conditioning “Aladdin” For Time:500m Row100 Double Unders10 Power Cleans (135/95)15 Muscle Ups10 Power Cleans (135/95)100 Double Unders500m RowRead more

Strength Back Squat:– Build to a 1RM for the day* rest as needed between sets * Conditioning “Harley Quinn” 10-20-30Toes to barHang Power Cleans (135/95)Bar Facing BurpeeRead more