Conditioning Elizabeth 21-15-9 Reps For Time: Squat Cleans (135/95 lbs ~ 61/43 kg) Ring Dips

1.Skills EMOMx12 Min 1: 30s Hanging L-Sit Hold Min 2: 15 Sec Handstand Hold Min 3: 3 Sec Wall Walk 2.Conditioning 50 Dumbbell Snatches...

1. Conditioning For Time: 1200 meter run 50 Overhead Squats (45/35) 50 Thrusters (45/35) 50 Front Squats (45/35) 1200 meter run 2....

1.Strength On the 2:15x6 3 Power Cleans (%80 of 1 RM) 4 Barbell Front Rack Lunges (Power Clean Weight) 2.Conditioning AMRAP 3’x5 Round 6...

1. Tempo Front Squat On the minx10 6 Seconds Down, 1 Second Pause in Bottom 2. Conditioning AMRAP 13: 40 Dumbbell Snatches (25/15) 30...

Strength EMOMx20 Odd Minute: 3 Snatch (%65 of 1 RM) Even Minute: 5 Chest to Bar Pull-ups   Conditioning Ladder For Time...

Strength On the 1:00x8 Round 1 Squat Clean & Split Jerk  (%50-55) Pause for 3 seconds in the front rack position after the squat clean...

Conditioning For Time: 1200m Run 21 Power Snatch (50/35 kg) 15 Chest-to-Bar Pull-ups 9 Overhead Squats (50/35 kg)   800m Run 15 Power...

Strength EMOM 10: Odd: 2 Hang Power Snatch + 1 Overhead Squat  (%50–55) Even: Overhead Squat Hold :20s with empty bar     Conditioning...

Strength Push Press (%65–70) 5-5-5-5-5 Superset with 5 Strict Pull-ups   Conditioning – EMOM 20’ Min 1: 30 Double Unders Min 2: 10...

1. Conditioning 5 Rounds, On the 4:00: 30 Air Squats 200 meter run 10 Burpees   2. Midline 4 Giant Sets: 20 Sec L-Sit Hold 20 Weighted...

Strength Back Squat (%70–75) 6-6-6-6-6-6 Tempo: 3s down, 1s pause, explode up   Conditioning For Time (12 Min Cap)   50 Double Unders 40...

1. Clean and Jerk On the Minute x 10 20 Double Unders + 1 Clean and Jerk 2. Conditioning For Time (25:00 Cap): 400 Meter Run(5kg) 50...

Strength Hang Power Clean Build to a Heavy Single Conditioning For Time (20:00 Cap): 50 Double Unders 40 Kettlebell Swing (24/16kg) 30...

1. Tempo Front Squat on the 1:30x8 Round 6 Seconds Down 1 Second Pause In Bottom 2. Conditioning AMRAP 20: 400 Meter Run 2 Rounds: 4...

Strength Deadlift 3x7 @ ~% 751RM Conditioning AMRAP 15: 12 Front Rack Lunges (40/25) 12 Hand Release Push-Ups 12 Toes to Bar 200m Run...

1. Overhead Squat Build to a Heavy Double 2. Snatch Balance Build to a Heavy Single 3. Conditioning For Time: 800 meter Run 27 Chest to...

Strength Push Press Build to a Heavy Set of 5 Rest 2 Min every Round Conditioning 5 Rounds for Time: 6 Push Press (40/25) 9 Pull Ups 12...

1. Snatch Skills On the 1:30x7 Round Pausing Snatch Deadlift Low Hang Squat Snatch Squat Snatch 2. Squat Snatch On the Minute x 9: 1...

1. Gymnastics Skill Work EMOM 12: Min 1: 30s Handstand Hold Min 2: 8 Strict Ring Rows Min 3: 40 Double Unders 2. Conditioning For Time...