1. Clean and Jerk EMOMx10: 1 Clean and Jerk Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM). 2. Squat 3×3 Front Squats, across 3. Conditioning 21 Hang Power Cleans 21 Jerks 21 C2B Pull ups 15 Hang Power Cleans 15 Jerks 15 C2B Pull ups 9 […]

1. Barbell 10 min to work to a heavy DL 2. Conditioning 0:00-8:00min 1200m run- with remaining time AMRAP of DL 155/105 11:00-17:00min 800m run- with remaining time AMRAP of Hang Power Clean 135/ 85 20:00- 24:00min 400m run- with remaining time AMRAP Thrusters 95/65

Rest day! Open Gym from 12-1.  Olympic lifting at 5:30pm.

1. Conditioning For time: 18-15-12 of: Calorie Row KBS, 35/55 2 min rest 18-15-12 of: 100m run OHS, 95/65 2. Gymnastics Conditioning Reverse Tabata HSPU 8 x:10 on, :20 off Complete as many kipping HSPU or Push-Ups as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number […]

Comp WOD 1. Barbell Conditioning With a running clock… A. At the 0:00 EMOMx9:  1 Power Clean at 75% B. At the 12:00 EMOMx9:  1 Power Snatch at 75% 2. Conditioning 800m Run 3 rds of: 5 Hang Power Snatch 95/65 10 Box Jumps 15 Sit-ups 400m Run 5 rds of: 5 Hang Power Snatch 95/65 10 Box […]