Power Clean Technique 5 sets of 3 Low (below knee) Hang Power CleansRest as needed between setsSet1 @ 60%, Set2 @ 65%, Sets 3-5 @ 70% Conditioning “Black and Bluer” 5 RFT10 P Cleans (135/95)10 Bar Facing BurpeesRead more

Stamina Squats EMOM 14Odds- 2 F SquatsEvens- 4 B Squats***All sets performed @ 72% of 1RM F Squat Conditioning “Eighteen Wheeler” AMRAP 1813/10 Cal Echo Bike15 Wall Balls (20/14)12 Alt DB Snatch (50/35)9 T2BRead more

Conditioning “Tread Water” for Time2k/1600m Row150 DU10 Rounds of Cindy Cindy is:5 Pull-ups10 Push-ups15 Air SquatsRead more

Oly Strength Accessories KB Hang Hi Pulls3x 12 @ HAP Narrow Grip KB/DB Bent Over Rows3x 6 @ HAP Conditioning “The Swinging Gate”AMRAP 215 BurpeesMax KB Swings (70/53) in time remainingRest 1:00 between AMRAPS ***workout ends when 100 KB Swings are accumulatedRead more

Barbell Cycling 7 Rounds on the 2:00sRd1- 7 Hang S Cleans + 1 P JerkRd2- 6 Hang S Cleans + 2 P JerksRd3- 5 Hang S Cleans + 3 P JerksRd4- 4 Hang S Cleans + 4 P JerksRd5- 3 Hang S Cleans + 5 P JerksRd6 – 2 Hang S Cleans + 6 P JerksRd7 – 1 Hang S Clean + 7 P Jerks ***all sets performed @ 55% of 1RM C&J Conditioning “Loch Ness’ for Time (12:00 Cap)50 Wall Balls (20/14)50 Box Jumps (24/20)50 Wall Balls ***EMOM – 5 Deadlifts (225/155)Workout starts with DeadliftsRead more