POWER SNATCH Build to 5RM Build to 3RM Establish 1RM for the day CONDITIONING 30-20-10 Power Snatch (95/65) Wallballs (20/14)

CORE POWER 5 Rounds NOT for Time: 12 T2B or 15 Knees 2 Elbows 3 Build to Max Height Box Jumps CONDITIONING 5 Rounds NOT for Time: 15/10 Calorie Bike 10 Deadlifts (225/155) 10 Burpees

SQUAT CLEAN PRIMER Hang Power Clean + Pause Front Squat + Hang Squat Clean 15min build to BEST complex CONDITIONING AMRAP 5/REST 5 600m ROW 1 Round “Cindy” Max Reps Squat Clean (135/95) AMRAP 5/REST 5 400m ROW 2 Rounds “Cindy” Max Reps Squat Clean (155/105) AMRAP 5 200m ROW 3 Rounds “Cindy” Max Reps Read more about Wednesday 7.29.20[…]

FRONT SQUAT 15min to 4RM CONDITIONING For Time: 21 Thrusters (95/65) 600m Run 15 Thrusters (95/65) 400m Run 9 Thrusters (95/65)

CLEAN & JERK COMPLEX 1 P. Clean + 2 Hang Squat Cleans + 1 Split Jerk 15min to establish BEST complex CONDITIONING “DT” – 5 RFT 12 Deadlifts (155/105) 9 Hang Power Clean 6 Push Jerks

CORE STRENGTH 5 Rounds 5 Deadlifts (225-275/155-185) 25 Sit Ups CONDITIONING 5 Rounds Not For Time 20/15 Calorie Row 15 Wallballs 10 Alt DB Snatch 200m Run

CONDITIONING AMRAP 5/ REST 5 Buy In: 400m Run Max Rounds: 12 P. Cleans (95/65) + 6 Burpee Box Jumps AMRAP 5/ REST 5 Buy In: 400m Run Max Rounds: 9 P. Cleans (115/75) + 6 Burpee Box Jumps AMRAP 5 Buy In: 400m Run Max Rounds: 6 P. Cleans (135/95) + 6 Burpee Box Read more about Wednesday 7.21.20[…]

PUSH/PULL 3 Rounds NOT for time: 9 Hardest HSPU 15 Hardest Pull Up 21 Heaviest DB Bench Press CONDITIONING 3 Rounds: 7 Deadlifts (115/75) 7 T2B / 14 Knee Raise 7 Push Press (115/75) 600m Run or 700/500m Row 3 Rounds: 7 Deadlifts (115/75) 7 T2B / 14 Knee Raise 7 Push Press (115/75) 600m Read more about Tuesday 7.21.20[…]

FRONT SQUAT 20min 5RM-3RM-1RM Build to moderate set of 5 Build to moderate set of 3 Build to a 1RM for the day CONDITIONINGAMRAP 15 w/partner P1: 10 Power Snatch + 30 Double Unders P2: max calorie Row RX (95/65) score calories