15 minutes to establish a 1RM Clean and Jerk. Conditioning: 5 rounds for reps of: 1:00 ME KB Snatch 24/16kg 1:00 Rest Rest 2 minutes – then… 5 minute AMRAP of: 3 Strict Pullups 6 Strict Press 95/65# 20 Double-UndersRead More

Strength: For time Back Squats: 1×5@65%, 3×5@75% Conditioning: 21-15-9 Power Snatch 95/65 HSPURead More

Strength/Skill: 15 minutes to find a 3 Position Clean + Jerk (Floor, Hang, Hip, then Jerk). Conditioning: For time: 20 Push Press 115/75# 12 Muscle-Ups (ring/bar) 20 Front Squats 115/75# 20 Push Jerks 115/75# 9 Muscle-Ups (ring/bar) 20 Front Squats 115/75# 20 Split Jerks 115/75# 6 Muscle-Ups (ring/bar) 20 Front Squats 115/75#Read More

Strength: Back Squats: 1X5@60%, 1X3@70, 1X2@80%, 1X2@90%, 1X1@95% Conditioning: 3 rounds for reps of: 1:00 ME C2B Pull-ups 2:00 ME Front Rack Weighted Lunges 115/75#Read More

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Strength/ Skill: 15 min to establish a 1RM 3-Position Snatch (floor, hang, hip).  Conditioning: 25 EMOM: first minute: 10 KB box step-overs (20″) (53/35) second minute: 10 Wallballs (20/14) (11″/10″) third minute: 10 KB swings (53/35) …..(then back to the KB box step-overs)Read More

Strength: 10 minutes to establish a 1RM Hang Snatch  Conditioning: “DT” 5 RFT: 12 Deadlifts 155/105# 9 Hang Power Cleans 155/105# 6 Push Jerks 155/105#Read More

Back Squats: 2X5@65%, 3X5@70% – 2 min rest before firing up the WOD Conditioning: 10 minute AMRAP Ascending ladder of: 2 Squat Clean Thrusters 115/75# 2 Pull-ups 4 Squat Clean Thrusters 115/75# 4 Pull-ups 6 Squat Clean Thrusters 115/75# 6 Pull-ups …until 10 minutes is upRead More

Strength: 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from rack). Conditioning: For time: 80 Double-Unders 20 HSPU 80 KB Swings 24/16kg 20 Ring Dips 80 Double-UndersRead More

Strength: Back Squats: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes. Conditioning: 4 RFT: Run 400m 20 Burpee Box Jumps 20″  Read More