Strength Every minute, On the minute (10:00)1 Cluster (Squat Clean Thruster) * Add weight to each set Conditioning “Partner Double DT” 2 Sets2 Rounds of DT1 Round of Moderate/Heavy DT2 Rounds of DT-rest until 10:00 b/t sets-DT =12 deadlifts (155/105),9 hang power cleans (155/105),6 push jerks (155/105)Heavy DT =12 deadlifts (185/125),9 hang power cleans (185/125),6 push jerks (185/125)Read more

Strength Snatch:– Build to a heavy single in 10 mins. Then work back down to 80% of that heavy single and hit for 3 singles on the minute (Scored in next part).* rest 60 seconds between sets * Conditioning “Midline March Mayhem Style” 3 rounds:25 Toes to Bar50’ Handstand Walk50’ Overhead Walking lunge (135/95)Read more

Strength 2 Overhead Squats x 5 sets: Try and Work up to 95-100% 1RM Snatch * In between sets perform 4 Turkish get-ups on each arm. Shoulder Press 10-8-6-4-2 * Move up in weight each set. * In between sets perform 30 second double overhead Dumbbell Hold and 10 Double DB Bent Over Row. Conditioning 2 Sets25 Burpee Over Rower500/400m Row25 Burpee Over Rower -rest 1:1 b/t sets- *Sub 400m Run if neededRead more

Conditioning “Electric Feel”3x (100m at 1-mile goal pace, 200m walk),Rest 2-3min,200m at 1-mile goal pace, 300m walk,Rest 4-5min,1-MILE FOR TIME AT MAX EFFORT! SCORING:Your score is your 1-MILE FOR TIME! Conditioning “Summer Breeze”21 Chest to bar pull ups21 Thrusters (95/65)15 Chest to bar pull ups15 Thrusters (95/65)-straight into-9 Bar Muscle ups9 Thrusters (135/95)6 Bar Muscle ups6 Thrusters (135/95)3 Bar Muscle ups3 Thrusters (135/95)Read more

Strength Front Squat:– Build to a heavy single for the day in 5 sets* rest 60-90 seconds between sets * Back Squat:– 1×20 reps as heavy as possible Conditioning “Summertime Sadness”2 Sets:20/15 Calorie Row5 Deadlifts (315/225)50 Double Unders5 Deadlifts (315/225)50 Double Unders5 Deadlifts (315/225)20/15 Calorie Row-Rest 5:00 b/t sets-Read more