1. Clean Technique 7 Sets: Clean Pull Hang Squat Clean Push Press Cluster   2. Cluster EMOM x 10: 1 Rep (Building in Weight) 3....

1.Conditioning(Chipper) 200 Double Unders 100 Push-Ups 80 Kettlebell Swings 60 Box Jump Overs 40 Dumbbell Snatches (22.5/15 kg,...

1. Conditioning AMRAP 5: 15-12-9: Kettlebell Swing (24/16) Front Squat (60/40) 100 meter Run   Rest 5 Minutes   AMRAP 5: 15-12-9: DB...

1. Squat Clean Complex On the 2:00 x 6 Rounds: Hang Squat Clean Squat Clean Front Squat (%80-85 of 1 RM HSC) 2. Front Squat + Handstand...

1.Conditioning Every 2:30 x 6 Rounds: 40 meter  Farmers Carry (heavy DB) 8 Chest to bar Pull Ups 12 Push-ups 2.Ac cessory Workout 5...

1. Push Press On the 2:00 x 6 Rounds: Rounds 1-2: 5 Push Press Rounds 3-4: 4 Push Press Rounds 5-6: 3 Push Press Same Weight(%75-80 of 1...

Strength   Back Squat 5-5-5-5-5-5  (%70–75 of 1RM)     Gymnastics 6 Rounds of 30 sec L-sit Hold 5 Strict Pull-ups   Conditioning –...

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...