1.  Squat Clean and Jerk (no more than 15 min) Work up to a 3-Rep max, TnG 2.  EMOMx5 5 TnG Squat Snatches, across. 3.  For Time: 50-40-30-20-10 Wall Balls, 20/14 25-20-15-10-5 Box Jumps, 24/20″ Warrior Throwdown Saturday starting @ 9am SHARP the... Continue Reading

1.  Snatch 1RM 2.  10 RFT: 10 TTB 10 Ground to Overhead, 95/65

1.  “Diane” 21-15-9: Dead Lift, 225/155 HSPU 2. Strength 3 x 5 Back Squat (pick a weight and use for all sets)  

REST DAY!!!

1. Conditioning   1500m run (2 Big laps around complex) or 100 burpees 50 Push Press, 45/65 30 Pull ups 2.  Front Squat work up to a heavy (not max) set of 3 Front Squats