A. Every 2:30, for 15 minutes (6 sets) of: Power Snatch + Overhead Squat + Hang Snatch Start at approximately 65-70% of your 1-RM Snatch and build from there over the course of the 6 sets. B. RX Every 5 minutes, for 20 minutes (4 sets) for times: 24 Double DB Front Squat (22.5/15 […]
A. Every 90 seconds, for 3 minutes (2 sets): Press from Split Jerk Position x 3-5 reps B. Every 90 seconds, for 12 minutes (8 sets): Push Press + Power Jerk + Split Jerk *Sets 1-2 = 60-65% of 1-RM Push Press *Sets 3-4 = 70-75% *Sets 5-6 = 80-83% *Sets 7-8 = […]
A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% […]
A. Every 2:30, for 15 minutes (6 sets) of: Power Clean + Front Squat + Hang Clean Start at approximately 65-70% of your 1-RM Clean and build from there over the course of the 6 sets. B. RX “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (9/6 Kg) 100 Double-Unders 50 Wall Ball […]
A. RX In teams of two AMRAP 30 minutes: 400m run Together 12 Syncro Alternating Pistols 18 Toes to Bar 12 Push Presses (70/45 Kg) 6 Hang Squat Cleans (70/45 Kg SCALED In teams of two AMRAP 30 minutes: 300m run Together 12 Syncro Alternating Pistols 18 Knee To Chest 12 Push Presses […]
A. Every 90 seconds, for 12 minutes (8 sets): Push Press + Power Jerk *Sets 1-2 = 55-60% of 1-RM Push Press *Sets 3-4 = 65-70% *Sets 5-6 = 70-75% *Sets 7-8 = 80-85% B. RX Every 5 minutes, for 20 minutes (4 sets) for times: 10 Burpees Box Jump 60/50cm 12 Toes to Bar […]
A. Three sets of: 5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift Rest as needed *Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on […]
A. Every 90 seconds, for 12 minutes (8 sets) of: Power Snatch + Overhead Squat Begin set one at 60% and build to a heavy. B. RX Complete as many rounds and reps as possible in 12 minutes of: 3 Power Snatch (60/40 Kg) 6 Strict Pull-Ups 9 Double Dumbbell Push Press 22.5/15 Kg SCALED […]
A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% […]
A. Take 15 minutes to build your 1-RM Power Clean and then… B. RX Every 4 minutes, for 24 minutes (6 sets) for max load: 50 Double Unders (or max 90 seconds) 15 Toes to Bar 4 Cleans (approximately 85% of your 1-RM Power Clean) Your goal is to lift as much as possible […]