A. Every 90 seconds, for 15 minutes (10 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. Every 2:30, for 15 minutes (6 sets) of: Deadlift (t’n’go) *Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 5 reps @ 82.5% *Set 6 – Max Reps @ 80% […]

A. Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 If you achieve 5 successful reps, increase the load in the next set. B. Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Strict Ring/Parallets/Box Dips 12 DB Hang Clean&Jerk (6+6 […]

A. Every 1.30, for 15 minutes (10 sets) of: Power Clean&Jerk (touch and go) 5 reps @55-60% 1RM B. Three Rounds for Time of: 10 Chest to Bar 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots 9/6 Kg  

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 @ 85% *Set 5 – 5 reps @ 82.5% *Set 6 – Max Reps @ 80% […]

A. Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets […]

A. Team of 2 – For Time 100 Wall Ball 5 Rounds for time: 200m run in team 16 Burpees box jump over 100 Wall Ball 3 Rounds: 30 Dumbbell Snatch 22.5/15 Kg 30 Toes Bar 30 Box Jump

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

A. Every 1.30, for 15 minutes (10 sets) of: Snatch (touch and go) 5 reps @55-60% 1RM B. Three rounds for time of: 400 Meter Run 20 Burpees 20 Thrusters 45/30 Kg Time Cap: 18 min

A. Every 2:30, for 15 minutes (6 sets) of: Push Press x 4 reps @ 11X2 Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. B. Three rounds for time of: 20 Pistols Squat 15 […]