CONJUGATE/ ENDURANCE: Power Snatch x1 / Hang Snatch x1 @ 50% Form and SPEED  5 sets Power Cleanx1 / Hang Clean x1+ Jerk @ 50% Form and SPEED  5 sets CONDITIONING: JACKIE-ISH 800 meter run 50 Thrusters – 45 lbs ( You must SET the bar down or rep wi... Continue Reading

CONJUGATE: ME upper A. Top Band Bench ME B1. Standing Bamboo press 3×5 B2. Single ring wted rows 3×5  Supinated / Pronated C1. Wted Bar push ups 3×10 C2. BO bar rows 3×5: normal, sup , wide D. Bamboo overhead Hold 15 sec/ 5 burpees on... Continue Reading

Conjugate and Endurance: DE Lower     A. Speed DL 10×1@40% 3rds B1. Bound Stairs x1 – walk down B2. Split jumps w bar x5 each leg (take old bar) B3. Bulgarian BW squats x5 each leg Then ( lunge every step back to gym) 3 rds C1. Seated Goodmorning... Continue Reading

Team WOD: In teams of 4: Pace setter:  50 double unders P1: KBS 35/55 P2:  CJ 95/155 P3: Rest 5 rds

Strength: All A:1 Max Effort Front Squat A2:  5 Box jumps 24/30 Conjugate: A1:  Banded Good Mornings 4×25 A2:  Band Marches 4×25 B1:  Strict Press 3x10x 60% B2:  Band Pull Aparts 3×25 GPP: AMRAP in 7 min. Sand bag Jumping Lunges x 10 T... Continue Reading