CLEAN COMPLEX Power Clean + Front Squat + Hang Squat Clean 15min build to heaviest complex CONDITIONING For Time: Buy In: 800m Run / 1000m Row 5 Rounds: 5 F. Squats (165/105) + 10 Bar Over Burpees

SNATCH PRIMER/WU 3 Rounds: 8 Calorie Row 6 Snatch RDL 4 Hang Muscle Snatch 2 Power Snatch POWER SNATCH 5-5-3-3-1-1-1RM for the day CONDITIONING AMRAP 20 (w/partner) 60/48 Calorie Row (switch every 15/12) 40 Alt. DB Snatch (switch every 10) (50/35)

WARMUP 200m Run 30 Band Pulls 8-10 Bar Kips 8-10 Empty BB Strict Press 8-10 Ring Rows PRESS & PULL 5 Rounds: 5-10 Strict Press or HSPU (any style) 5-10 Pull-ups (any style) CONDITIONING 4 RFT: 300m Run 2 Rounds of ”Cindy” (5 Pullups + 10 Pushups + 15 Air Squats)

WARMUP 2 Rounds: 1min Row 8 KBS 6 Goblet KB Squats 8 Barbell RDL 6 Hang Power Cleans POWER CLEAN 5–5-3-3-1RM for the day 1 set of max reps @ 70% of today’s 1RM touch and go reps CONDITIONING 4 Rounds: 1min – Calorie Row 1min – Power Cleans (135/95) 1min – KB Squat Cleans Read more about Tuesday 4.26.22[…]

WARMUP/PRIMER 2-3 Rounds: 8-10 RDL 6 Box Step Ups 4 Burpee Box Step Ups 6 Bar Kips 4 T2B DEADLIFT 5 sets to a 5RM for the day Touch and go, build in weight CONDITIONING 5 Rounds: AMRAP 2 / REST 2 12 Burpee Box Jumps (24/20) Max T2B in remaining time score total T2B Read more about Monday 4.25.22[…]

FRONT or OHS 5-5-3-3-3-1-1-1RM for the Day CONDITIONING 10 RFT (w/partner: 5 each) “You Go! I Go!” 30 Double Unders 15 Wallballs (20/14)

WARMUP 2-3 Rounds: 10 Box Step Ups 30sec Up/Down Dog 10 Easy Push Ups 30sec Samson/Pigeon 10 Air Squats CONDITIONING AMRAP 30: 20 Calorie Machine 15 AbMat Situps 10 Alt DB Snatch (70/50) 5 Box Jumps (30/24) COOLDOWN 200m Walk

BB BENCH PRESS + PUSH-UPS 5 Rounds: 8 Bench Press (OR 4 Power Cleans) Max Push-ups build in weight CONDITIONING 4 RFT: 200m Run 10 C2B Pull-ups 10 HSPU (OR Push Jerks @ 115/75) 200m Run 1min Rest

WARM UP 2-3 Rounds: 10 Box Step Ups 8 Snatch Grip RDL 6 Hang Muscle Snatch 4 Box Jumps SNATCH COMPLEX 5 Sets: Snatch Deadlift + Snatch High Pull + Power Snatch (build in weight) POWER SNATCH Establish a 1RM for the day CONDITIONING AMRAP 8: 8 Power Snatch (95/65) 8 Box Jump Overs (24/20)

TEMPO BACK SQUAT 15min to moderate set of 3 (6 sets minimum) 5 sec down (low and slow) normal coming up CONDITIONING 3 RFT: 350m Row (OR 300m Run) 12 Bar Face Burpees 12 Thrusters (95/65)