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Strength 15 minutes to establish a 1RM Snatch + Hang Snatch + OHS Conditioning: record time Team of 2 15 min AMRAP *only one athlete working at a time. athlete #1 run around building with med ball (20/14), while athlete #2 performs single unders. Swap out when athlete #1 gets back from the run. Record...Read More

15 minutes to establish a 1RM Snatch Conditioning: 3 rounds for time of: Run 400m 8 Bar/ Ring Muscle-Ups 16 OHS (“challenging” weight)Read More

Strength: Back Squats: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% Conditioning 30 T2B 20 Push Press 115/75# 20 T2B 10 Push Press 115/75# 10 T2B 5 Push Press 115/75#Read More

Strength: 15 minutes to establish a 2RM pause (3 counts @ bottom of knee) Clean & Jerk. Each rep should start from the floor. Conditioning 3 RFT: 10 KB/DB Cleans (two hands/bells, from the floor) 53/35 20 Wall Balls 20/14#, (11’/10′) 50 Double-UndersRead More

Back Squats: 1X5@60, 1X5@65, 1X5@70, 1X5@75 Conditioning: 1:00 ME Strict HSPU 5:00 ME KB/DB Snatch 53/35 (apportion reps anyhow, but try to keep reps even) 1:00 ME Strict HSPU 3:00 ME KB/DB Snatch 53/35 (apportion reps anyhow, but try to keep reps even) 1:00 ME Strict HSPURead More

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Strength: 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch. Conditioning: 10 min AMRAP of: 200m Sprint (100m down/100m Back) 30 Lateral Jumps (parallettes) 200m Sprint (100m down/100m Back) 15 C2B Pull-upsRead More

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