WARMUP 2-3 Rouns: 250m Row 10 Snatch RDL + 5 Muscle Snatch POWER SNATCH 2 Hang Power Snatch 3 Power Snatch 15min to best (5-6 sets) AMRAP 18 w/partner P1: 12 Deadlifts (155/105) + 30 Situps P2: Max Calorie Row

WARM UP 2-3 Rounds: 1min Bike Walkouts + 10 Pushups + Samson 10 Air Squats 30 Jump Rope Singles PAUSE BACK SQUATS 15min to a 3RM (3sec pause in the bottom) CONDITIONING AMRAP 16 10 Deadlifts (185/125) 20 Wallballs 40 Double Unders

WARMUP 2-3 Rounds: 200m Run 10 Russian KBS 10 Bar Kips 10 Ring Row CONDITIONING/RECOVERY 5 RNFT: 30sec Assault Bike Sprint 30 Russian KBS (53/35 or lighter) 20 Situps 10 PullUps 300m Run

WARMUP/PRIMER 2 min Bike + 2 Rounds: 50 Band Pulls 10 Easy Pushups 10 Box Step Ups 3-5 Box Jumps STRICT PRESS/HSPU/WALL WALKS 5 Rounds: 8 Strict Press or HSPU or 4 Wall Walks CONDITIONING AMRAP 12 12 Alt DB Snatch (AHAP) 10 DB Box Step Ups (5 each leg same DB) 8 Box Jumps Read more about Wednesday 5.25.22[…]

WARMUP 2 Rounds: 250m Row 10 Romanian Deadlifts 10 Bar Kips + 3-5 Knee Raises/T2B 10 Easy Pushups + 3-5 Burpees DEADLIFT 15min to 3RM for the day CONDITIONING (w/partner) 8 RFT (4 each) P1: 21 Bar Touch Burpees + 12 T2B P2: Max Calorie Row Each athlete will complete 4 rounds of 21 burpees Read more about Tuesday 5.24.22[…]

CLEAN+SQUAT COMPLEX 1 Power Clean + 2 Front Squats + 1 Squat Clean 15min to heaviest CONDITIONING For Time: 12 Power Clean (135/95) 24 Push Ups + 36 Air Squats 400m Run 9 Power Clean 18 Push Ups + 27 Air Squats 300m Run 6 Power Clean 12 Push Ups + 24 Air Squats 200m Read more about Monday 5.23.22[…]

WARMUP 2min Bike + 2 Rounds: 10 Push ups into Samson R/L 10 Box Step Ups 10 Air Squats 5 Jumps SQUAT VARIATION (OHS/BACK/FRONT) 3 sets of 3 Tempo (3sec down + 2sec pause in the bottom) 5 sets to 3RM for the day CONDITIONING 8 RFT: 12 Wallballs (20/14) 6 Box Jump Overs

POWER CLEAN 15min to 3RM for the day CONDITIONING 5 Rounds NOT for Time: 15/10 Calorie Bike 3 Power Cleans (165/115) 6 C2B PullUps Driveway Farmers Carry (AHAP 200m Run

SNATCH PRIMER/WU 3 Rounds: 1 Snatch DL + 2 Snatch High Pulls + 1 Power Snatch 6 Box Step Ups + 3 Box Jumps POWER SNATCH + BOX JUMP 5 Rounds: 3 Power Snatch (build to 3RM) 2 Box Jumps (build in height) CONDITIONING AMRAP 18 (w/partner) 3-6-9-12-15… Power Snatch (95/65) Burpee Box Jumps (24/20) Read more about Wednesday 5.18.22[…]