Clean Technique 5x on the 2:00s1 Hang P Clean1 P Clean1 Hang Squat Clean1 Squat CleanSet 1@ 50%, Set 2@ 55%, Sets 3-5@ 60% “Layover” for Time5 Rounds15/10 Echo Bike10 C2B Pull-upsDirectly into 5 Rounds10 P Clean (95/65)10 P Jerks (95/65)Read more

Stamina Squats EMOM 16Odds – 1 F SquatEvens – 2 B Squats***All sets performed @ 82% of 1RM F Squat Conditioning “Isa- Ball” AMRAP 123 P Snatch (135/95)15 Wall Balls (20/14)Read more

Don’t forget your unwrapped present to be donated ~ and if you do, the box will be there all weekend long! “12 Days of Christmas” for Time (cap 45:00)to be performed in the style of the song1 Bar Muscle Up / modify (2) GI-Janes2 Jerks 3 Front Squats 4 Hang Power Cleans 5 Deadlifts6 Burpees7 Toes to Bar8 Wall Balls (20/14)9 Bar Roll-outs10 Pull Ups11 Hand Release Push-Up12 P Snatch Bar: (135/95 Rx+) -or- (115/75)Read more

Conditioning “Bah Humbug” 4 RFT30 Alternating Pistols10 Double DB Hang Clusters (50s/35s)5 Devils Press (50s/35s)Read more

Bar Cycling (cap 15:00) 5 Squat Snatch @ 60%rest 1:005 Squat Snatch @ 65%rest 1:005 Squat Snatch @ 70%rest 1:005 Squat Snatch @ 75%rest 1:00 5 Squat Snatch @ 80% Conditioning “Double Check” 5x on the 4:00s50 DUs20/15 Cal Row10 F Squats (155/105)Read more