Strength 2 Position Snatch 5×2 1 Below the Knee Snatch + 1, 1″ off the floor Snatch x 5 sets Conditioning “The Temple of DOOM” 2 Sets:3 Rope Climbs250m Row25 Toes to Bar250m Row3 Rope Climbs-Rest 5 Min between sets-Read more

Strength Bench Press:5 reps @ 75%3 reps @ 85%1 rep @ 90%5 reps @ 80%3 reps @ 90%1 rep @ 95%5 reps @ 80-85%* superset last 3 sets with 12 Dumbbell Push Press * Conditioning “Raiders of the Lost Ark” For Time:10 Muscle Ups50’ Handstand walk15 Deadlift 225/15550’ Handstand walk10 Deadlift 315/22550’ Handstand walk10 Muscle Ups-Rest 5:00 between sets-Read more

Strength Front Squat:5 reps @ 70%5 reps @ 70%5 reps @ 75%*rest as needed between sets Conditioning “Indiana Jones” 5 Rounds50 Double Unders10 Double Dumbbell Thrusters (50s/35s)Read more

Strength Power Clean & Push Jerk Waves:1 rep @ 60%1 rep @ 65%1 rep @ 70%1 rep @ 75%– rest 60-90 seconds –1 rep @ 70%1 rep @ 75%1 rep @ 80%1 rep @ 85%– rest 60-90 seconds –1 rep @ 75%1 rep @ 80%1 rep @ 85%1 rep @ 85%+* Set up 4 bars or add weight after each successful lift * Conditioning FULL SEND FRIDAY!! For time:150 Wall balls (20/14)*Every 2 Minutes on the Minute Perform 20/16 Calorie Echo Bike**Start the workout with Wall BallsRead more

Skills “Event 8” For time:300’ Handstand Walk*If you can’t do Handstand Walk this is a good opportunity to practice. Conditioning 30-20-10Calorie RowToes to Bar-Rest 1:1-30-20-10Calorie RowBurpee to bar (to 6” outside reach)Read more