Blog

Strength  Within 10 Minutes build to a max weight of:  Snatch Complex: 1 Power + 1 OHS + 1 Hang Squat Snatch Conditioning 9-15-21 reps for time   Bar Facing Burpee Overhead Squat

Strength Every 2:00 for 5 Rounds AMRAP Strict Ring Dips 2-3 Rope Climbs Conditioning  12 Minute AMRAP 5 Deadlift 10 Box Jumps 15 Wallballs

Strength EMOM for 8 minutes  1 Squat Clean Thruster for load Conditioning  "FRAN" 21-15-9 reps for time of: • Thruster 95/65# • Pull-ups

Strength Every minute on the minute, 3 snatches Snatch for load: #1: 3 reps @ 65% #2: 3 reps @ 65% #3: 3 reps @ 65% #4: 3 reps @ 70% #5: 3 reps @ 70% #6: 3 reps @ 70% #7: 3 reps @ 75% #8: 3 reps @ 75% #9: 3 reps @ 75% Conditioning  16 Minute AMRAP Cal Row 30 Wall...

Strength 8 Minute AEMOM Even - 3-4 Strict Pull Ups (ADAP) Odd - 2-3 Wall Walks Conditioning  5 Rounds FT 9 - 30 meter shuttle sprints 12 deadlifts 15 HR push ups

Strength Every 90 seconds for 4 Rounds 2 Hang Cleans + 2 Jerks for load Conditioning  8 Minute AMRAP 8 Power Snatch 8 Handstand Push-Ups

Strength Every 2 Minutes for 4 Rounds AMRAP Pull Ups (unbroken) *score total reps Conditioning "RAHOI" 12 Minute AMRAP 24 inch Box Jump, 12 reps 95/65 pound Thruster, 6 reps 6 Bar-facing burpees

Strength Back Squat for load: #1: 2 reps @ 65% #2: 2 reps @ 70% #3: 2 reps @ 75% #4: 2 reps @ 80% #5: 1 rep @ 85% #6: 1 rep @ 90% #7: 1 rep @ 95% #8: 1 rep - establish 1 RM

Strength Every 2:00 for 4 Rounds 2 Clean & Jerks 0:00-2:00 @70% 2:00-4:00 @75% 4:00-6:00 @80% 6:00-8:00 @85% Conditioning 7 Minute AMRAP of: 7 Power Cleans 7 Thrusters BF Burpees rest 5:00 7 Minute AMRAP of: 7 Toes-To-Bar 7 Front Squats 7 BO...

Strength  Every 90 Seconds for 6 Rounds 3 Strict Overhead Presses 2x @65, 70, 75 Conditioning 10 Alt DB Snatch 100 Double Unders 20 Alt DB Snatch 100 Double Unders 30 Alt DB Snatch 100 Double Unders