1.  Cleans work up to a 3-rep Unbroken Hang Squat Cleans 2. METCON  21-15-9-6-3 TTB Burpee Power Snatch, 75/55 Box Jump, 30/24″      

1.  “Macho Man” EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerk... Continue Reading

Teams of two: Fight Gone Bad Style SDLHP Box jump Push Press Burpee 3 rds At each station for 2 min.  Break up reps however you want.

1.   “Ham Sandwich” 50 Wall Balls, 20/14 25 Deads, 245/165 50 Wall Balls, 20/14 Every minute on the minute, starting at the 60 second mark, complete 5 Burpees. ** 2.  Snatch 5×2 Squat Snatch ** 3.  Clean and Jerk Power Clean + Hang Squat Clean + ... Continue Reading

1.  Metcon “Hurricane” 3 RFT: 800m Run 21 Power Cleans, 155/105 ** 2.  C2B Progression 7 sets of 10, 1 min rest between sets.