Warm up: Stretch Conditioning: 5RFT 15 KB swings (70/45) 15 Hand release push ups Skill: OHS 15-12-9-6-3 (building. Unbroken each set)...

Warm up: Stretch Strength Squat Cleans Min 1-2-3 : 3 Squat Cleans (60%,65%,70%) Min 4 rest Min 5-6-7 : 2 Squat Cleans (75%,80%,85%) Min 8...

Warm up: Stretch Strength: DB Bench press 3x10 DB overhead press 3x10 GHD sit ups 3x15 *superset each Conditioning: For time 400m run...

Warm up: Stretch Strength: Back Squat 10-10-10 (building) Back Ext 3x10 (weighted) Conditioning: 3RFT 400m run 20 DB Snatches (50/35)...

Warm up: Stretch Strength: Work up to a Heavy set of 8 reps Back Squat Conditioning: 2RFT 30 Back Squats (135/95) 30 Bar facing burpees

Warm up: Stretch Conditioning: Boat Race 3RFT 500m row 400m run Rest 3min after ea round Clean & Jerk: Alternating on the minute x 10...

Warm up: Stretch Conditioning: AMRAP x 20min 30 OHS (95/65) 30 Box Jumps (24/20) 30 T2B 30 Cal row Midline: 3RFT 100 dbl unders 25 GHD...

Warm up: Stretch Strength: Tempo Deadlift 7 sets of 3 Regular pull off ground, 5 sec negative Conditioning: 200m run, 21 Deadlifts...

Warm up: Stretch Strength: 1) 6 sets on the 2:00min Power Snatch + Hang Squat Snatch + Squat Snatch 2) Tempo Back Squat 6 sets of 2 reps...

Warm up: Stretch Clean complex On the 2:00min x 7 sets Hang Power Clean Hang squat Clean Push jerk Split jerk Conditioning: “Go fish”...