STRENGTH: Power Clean 3-3-3-3 *work up to 80 % Squat Clean 1-1-1-1 *work up to 90% MetCon: 9 Min AMRAP 10 KB Snatch (53/35) 5 burpee box jumps (24/20)Read more

STRENGTH: Back Squat (20 minutes) 7-5-3-3-1 *work up to heavy single approx 90%. DO Not find 1 RM MetCon:(For Time) 25 T2B 50 DU 100 WB (20/14) 50 DU 25 T2BRead more

STRENGTH: 1 Push jerk + 1 Split Jerk Work up to 90 % of Push Jerk 1RM 1-1-1-1-1-1 MetCon: 3RFT 21 Push Press (95/65) 15 Burpee Pull Ups *if athlete does not have pull ups- movements can be performed separately: 15 burpees + 15 ring rowsRead more

MetCon: 5RFT 40 air squats 15 Hang Power clean (135/95) 400 m runRead more

STRENGTH: (15 minutes) Front Squats 3×3 @ 90% MetCon: For Time 12-9-6-3-6-9-12 DL (185/135) HSPU Over the box-box jump (30/24)Read more