HANG SQUAT SNATCH 15min to build to BEST single for the day. CONDITIONING 20 Power Snatches (95/65) 20 Lateral Burpees 20 OHS (95/65) 20 Lateral Burpees 20 Squat Snatches (95/65)

CONDITIONING 4 RFT w/partner 150m Row each 200m Run each 10 Burpee each then 4 x 400m Run

HANG POWER CLEAN 15min to 3RM (focus on tech and posture) CONDITIONING ”BIG BANG” 50 Power Cleans (185/135) Scale = 75% of 1RM 8min cap on this workout

HANG POWER SNATCH 15min to est. 3RM and then 2RM OHS + SIT-UPS  EMOM 12 ODD: 3 OHS (build to heavy) EVEN: 16 Abmat Sit-ups CONDITIONING 21 Front Squats + 21 KBS + 400m Run 15 Front Squats + 15 KBS + 400m Run 9 Front Squats + 9 KBS + 400m Run RX = Read more about Tuesday 6.26.18[…]

GYMNASTICS 3 Rounds NFT :30sec HSPU or Handstand Hold Max Rep Bar Muscle Ups or C2B Pull up CONDITIONING AMRAP 4 15/12 Calorie Row 8 Power Cleans (95/65) 6 Lateral Burpees AMRAP 4 15/12 Calorie Row 8 Power Cleans (115/85) 6 Lateral Burpees AMRAP 4 15/12 Calorie Row 8 Power Cleans (135/95) 6 Lateral Burpees Read more about Monday 6.25.18[…]

3 POSITION P. CLEAN & JERK 20min to heaviest complex pockets, knees, floor CONDITIONING 4 Rounds NFT 30sec. Assault Bike 10 Power Cleans (115/75) 8 Box Jumps (24/20) 6 Pull-ups

DEADLIFT 15min to a heavy single for the day CONDITIONING 3RFT w/partner E80Lap + 5 KBS (AHAP) 200m Run + 10 KBS (AHAP) 400m Run + 15 KBS (AHAP) *P1 runs E80Lap, then P2 runs E80Lap, then P1 runs 200m, and so on….

MIDLINE 3 Rounds 20 Weighted SU (45/25) Max Rep T2B CONDITIONING 20-18-16-14-12–10 Alt. DB Snatch (50/35) Air Squats

STRICT PRESS/HSPU 5 Sets of 5 (build to heaviest/hardest) CONDITIONING AMRAP 4 3 Rounds (12 Dead + 9 Hang Clean + 6 Jerks @ 95/65) In remaining time: Max Calorie Row REST 4 AMRAP 4 3 Rounds (12 Dead + 9 Hang Clean + 6 Jerks @ 115/75) In remaining time: Max Calorie Row REST Read more about Tuesday 6.19.18[…]

SNATCH DRILLS Pause OHS + Snatch Balance + HHS Snatch light to medium loading focus on improving technique and form. BACK SQUAT 3 sets of 10 @ 40-50-60% of 1RM CONDITIONING 3 Rounds NFT 20 Wallballs 10 Plate Jump Burpees East80Lap