Strength: (15 minutes) Complex (work up to heavy complex) 1 push press + push jerk + 1 split jerk 1-1-1-1-1-1 MetCon: (For Time) With running clock complete 12-9-6-3 SDHP (95/65) *20 DU/40 SU between each round 3-6-9-12 Push Press (95/65) *20 DU/40 SU between each round Read More
STRENGTH: (18 minutes) OHS 5-3-3-1-1-1 MetCon: 8 min AMRAP 8 WB (24/20) 6 Box Jumps (24/20) 4 Power Cleans (185/135) 2 Wall Walks *2 min rest 3 min max effort WB (20/14) *score=combined number of reps Read More
STRENGTH: 11 min EMOM Snatch Complex @ 60% OHS 1 Power Snatch + Hang Power Snatch + 1 OHS *athlete should work on technique and not go above recommended 60% MetCon: “Annie” 50-40-30-20-10 DU Sit Ups *double reps if performing SU Read More
STRENGTH/SKILL: (20 minutes) 1000 m Row for time 5×5 strict chin ups 5×5 strict ring dips *athletes will row 1000 m for time, rest as needed, and complete 5×5 strict chin ups, 5×5 strict ring dips MetCon: 9 min AMRAP 2-4-6-8-10….. Etc.. Push Press (115/75) Pull Ups Burpees Read More
STRENGTH: (16 minutes) Power Clean 5-3-3-1-1-1 MetCon: For Time 30 WB (20/14) 15 Power Cleans (135/95) 15 Box Jumps (30/24) 10 Power Cleans (155/105) 10 over the box-box jumps (30/24) 5 Power Cleans (185/135) 5 Burpee over the box- box jumps (30/24) 30 WB (20/14) Read More