WARMUP 2-3 Rounds: E80 Lap + Mobility 5 Snatch Grip RDL + 5 Hang Power Snatch 5 Medball Cleans SNATCH COMPLEX 1 Power Snatch + 1 Hang Snatch build to heaviest CONDITIONING 5RFT 300m Run 20 Wallballs (20/14)

PUSH PRESS + HSPU 5 Rounds: 3 Push Press (build to heaviest) Max HSPU, Wall Walks, or HS Hold CONDITIONING AMRAP 4/REST 4 15/12 Calorie Row 15 Burpees 15 Pull Ups AMRAP 4/REST 4 12/10 Calorie Row 12 Burpees 12 T2B AMRAP 4/REST 4 10/8 Calorie Row 8 Burpees 8 C2B Pull Ups

WARMUP 2 Rounds: 5 Burpees 10 Slow Air Squats 10 Box Step Ups 5 Box Jump Overs Squat Mobility BACK SQUAT 5 sets of 5 (build to 5RM) CONDITIONING 5 RFT 200m Run, 250m Row, or 15/12 Calorie Bike 12 Burpee Box Jump Overs (24/20)

WARMUP 200m Run Walkouts into Easy Pushups Samson/Pigeon Stretch DB FLOOR PRESS + RING DIPS 4-5 Rounds: 16 Alternating DB Floor Press Max Ring Dips or Ring Support build in weight and difficulty CONDITIONING 10 RFT (ascending rep scheme) 2-4-6-8-10-12-14-16-18-20 Air Squats Push Ups

WARMUP 1-2min Row 10 Ring Rows Bar Hang + Bar Kips + Knee Raises Lat Stretch from Rig PULL-UPS + DB ROW 4-5 Rounds: 6 Hardest Pull-Ups (build in difficulty) 10 Double DB Bent Row (AHAP with perfect form) CONDITIONING AMRAP 3/REST 3 2min Calorie Row + 1min C2B AMRAP 3/REST 3 2min Calorie Row Read more about Wednesday 10.26.22[…]

PAUSE OHS + SNATCH BALANCE 4-5 Sets of 1+1 from rack 3-4 sec pause in the bottom start with empty BB (keep it light) CLEAR the rack before rep!!! SNATCH/POWER SNATCH 4-5 sets build to heavy single from the floor CONDITIONING 10RFT 3 Snatch (115/85) 3 Bar Facing Burpees Scale weight. No dumping from overhead!

STRICT PRESS/HSPU 5 Rounds: 5 Strict Press (build in weight) max HSPU or Handstand Hold CONDITIONING For Time: 600m Run 21 Hang Power Clean & Jerk (95/65) 400m Run 15 Hang Power Clean & Jerk (115/75) 200m Run 9 Hang Power Clean & Jerk (135/95) Scale weight. NO DUMPING from overhead!!!

POWER CLEAN & JERK 5-5-3-3-1-1-1 Power Clean + 1 Jerk to finish each set CONDITIONING 4-5 Rounds NOT For Time: 30 sec Bike 3 Power Cleans (115/85) 3 Front Squats 3 Jerks

WARMUP 250-500m Row 10 Box Step Ups + 4 Box Jumps + 4 Box Jump Overs 10 Bar Kips + 4 Pull Ups CONDITIONING AMRAP 25 (5 Rounds) Min 1: Max Calorie Row Min 2: Max Box Jump Overs Min 3: Max Pull Ups Min 4-5: Rest and Record

WARMUP 2-3 Rounds: 50 Single Unders 10 Air Squats or PVC Overhead Squat BACK SQUAT 6-6-4-4-2-2-2 build in weight to moderate heavy set of 2 CONDITIONING 5 RFT: 30 Double Unders 10 OHS or Front Squat (95/65)