Warm up: Stretch Strength: Power Clean & Jerk On the Minute x 12 Minutes 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Minutes...

Warm up: Stretch Strength: Back Squat 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% Rest 2min between each set...

Warm up: Stretch Conditioning: A) Make Up day missed this week B) 2RFT 200m run 21 Thrusters (75/55) 200m run 15 HSPU 200m 9 C2B 200m run

Warm up: Stretch Conditioning: 0:00-10:00min Row 2K, max clean and jerks(135/95) in remaining time 10:00-13:00min Rest 13:00-20:00: 800m...

Warm up: Stretch Strength: Deadlift Build to a Heavy set of 2 Followed by... 3 sets of 7 reps @ 80% of the above load. Conditioning: For...

Warm up: Stretch Strength: Back Squat 10 reps @ 65% 8 reps @ 70% 6 reps @ 75% 4 reps @ 80% 2 reps @ 85+% * rest 2min between sets...

Warm up: Stretch Conditioning: 1) “Helen” 3RFT 400m run 21 KB Swings (53/35) 12 Pull Ups 2) 3 Giant Sets 10 Bench Press 15 Romanian...

Warm up: Stretch Conditioning: “Grace” For Time 30 Clean and Jerks (135/95) Midline conditioning: Alternating EMOM x 16min Odd: 10 Burpee...

Warm up: Stretch Conditioning: A) Make Up day missed this week B) For Time: Buy in 20/15 Cal Bike 10-9-8-7-6-5-4-3-2-1 Hang Power Clean...

Warm up: Stretch 3 Rounds 5 Pull Ups 7 Push Ups 9 OHS (light barbell or PVC) 11 Cal Bike Conditioning: “Nancy” 5RFT 400m Run 15 OHS (95/65)