Strength Power Snatch + Snatch 4×270% of 1 RM Snatch Conditioning 4 Rounds:30 DU20 V-Ups or Abmats10 Thrusters (115/85)-Rest until 15:00-1 Round:90 DU60 V-Ups or Abmats30 Thrusters (115/85)Read more

Conditioning “The Chain” 10 RFT14/12 Cal Row10 Single Arm Hang DB C&J (50/35)8 Burpees over the RowerRead more

Strength 0:0010 C & J (95/65)3:0010 C & J (135/95)6:0010 C & J (155/105)9:0010 C & J (185/125)12:0010 C & J (205/135) Conditioning “Mr. Blue Sky”AMRAP 48 Strict Pull Ups16 Push Ups-Rest 2 Min-AMRAP 48 Strict Pull Ups8 Strict Press (75/55)-Rest 2 Min-AMRAP 44 BMU16 Pistols (or 32 air squats)-Rest 2 Min-AMRAP 44 BMU8 Push Press (115/85)Read more

Clean Complex 5 sets w/ :60-:90 rest between efforts1 P Clean+ 1 Hang Squat Clean+ 1 Squat CleanSet 1-2 @ 72.5%Set 3-5 @ 77.5% MetCon “Vibranium” 10 RFT10 Floor Press (135/95)10 F Squat (135/95)Read more

MetCon in teams of 2 “Klaw” AMRAP 202k/1600m RowIn time remaining, max rounds of 20 Burpee Box Jump Overs (24/20)10 P Snatch (185/135) or DBall Cleans (100/70)***split reps as desired Accessories GHDSU 4x 15Read more