STRENGTH: (25 min) Bench Press 3-3-3-3-3-3 MetCon: For Time 12-9-6-3-6-9-12 HSPU Pull UpsRead More

STRENGTH: 20 min to Establish 1RM Power Clean MetCon: 3 Min ME med ball clean (20/14) 3 min rest 2 min ME med ball clean 2 min rest 1 min ME med ball clean 1 min rest 6 min ME burpee (to 45 lb bumper) *count total reps with running clock for 18 minRead More

STRENGTH: Snatch Balance 7×3 @ 70% of snatch MetCon: 6RFT 300 m run 10 KB Snatch (53/35) 20 air squats 30 ab mat sit upsRead More

STRENGTH: (17 minute) DL 6×3 @ 85% MetCon: 5 min AMRAP 5 box jumps (30/24) 5 bar muscle ups/c2b/pull up Rest rest 2.5 minutes 5 min AMRAP 5 hang power clean (135/95) 5 front squat (135/95)Read More

STRENGTH: Back Squat 7×2 @ 90% MetCon: For Time 100 DU (3:1) 100 push Press (95/65) 100 DU (3:1)Read More

MetCon: TABATA Tire Flips Push Ups Jumping Pull Ups Air Squats Cal Row Push Press KBS (53/35) *1 min rest between cyclesRead More

STRENGTH/SKILL: (14 minutes) Even minute: 5 Strict C2B/5 Strict pull up Odd Minute: 5 Strict HSPU/10 HRPU MetCon: For Time: 18-15-12-9-6-3 Power Cleans (95/65) Box Jumps (24/20)Read More

Strength/skill: (18 minutes) Snatch Complex @ 65% 1 snatch + 1 hang snatch + 1 power position snatch 1-1-1-1-1-1 MetCon: 15 min AMRAP 5 DL (315/225) 10 K2E 15 burpees over the barRead More

Strength: (20 minutes) Back Squat 6×2 @ 80% MetCon: 8 min time Cap 1000 m row ME WB (20/14) *score = WB total. Coach will send athletes in heats with running clock.Read More