A. Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 80-85% *Set 5 – 6 reps @ 75-80% *Set 6 – 9 reps @ 70-75% […]

A. Every 90 seconds, for 12 minutes (8 sets): High Hang Snatch + Hang Snatch @ 70-75% of 1-RM Snatch Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and […]

A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Power Clean Touch and Go B. RX / Scaled Every 1.30 for 15 minutes (10 round): 30 Double-Unders 3 Power Clean Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM. Basic Every 1.30 for 15 minutes […]

A. RX In teams of 2, complete three rounds each of (work alternating – I go You go when finished the exercise) 400 Meter Row/Assault Bike/ Ski Erg – Partner A then Partner B 20 Dumbbell Hang Cleans 22.5/15 Kg- Partner A then Partner B 10 Bar Muscle-Ups (or 15 Strict Pull-Ups) – Partner A […]

A. Every 30 seconds, for 10 minutes (20 sets): Deadlift x 2 reps touch and go @ 70-75% of 1-RM Deadlift B. RX Five rounds for time of: 5 Burpee Bar Muscle-Ups 5 Hang Squat Cleans (80/55 Kg) 5 Box Jumps (75/60 cm)   Scaled Five rounds for time of: 5 Burpee Chest To Bar […]

A. Every 2 minutes, for 20 minutes (10 sets) for times of: 5-7 Strict Pull Ups (no more than 30 seconds) *Power Cleans touch and Go* *Set 1-2: 5 reps @ 65% *Set 3-4: 4 reps @ 70% *Set 5-6: 3 reps @ 75% *Set 7-8: 3 reps @ 80% *Set 9-10: 2 reps @ […]

A. EMOM 2.30×12.30 (5 sets) Back Squat *Set 1 – 5 reps @ 60% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 5 reps @ 70% *Set 5 – 5 reps @ 75% B. RX Every 5 minutes, for 15 minutes (3 sets) for […]

A. Every 90 seconds, for 12 minutes (8 sets): High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover […]

A. EMOM 2.30×12.30 (5 sets) Bench Press * Set 1 – 5 reps @ 80-85% * Set 2 – 4 reps @ 85-90% * Set 3 – 3 reps @ 90-95% * Set 4 – 2 reps @ 95-98% * Set 5 – 1 rep @ 100-105% B. RX AMRAP 13 Min. 18 Push Ups […]