Oly Day! Barbell warm-up 8 sets of: Hang power clean + power clean + jerk Work up to a heavy set for the day Rest as needed between sets Strength: Back Squat 10×60%, 8×65%, 6×70%, 6×75%, 6×80%, 4×85% Cash out: Row 1000m at 70%Read More
Skill work: Every minute, on the minute, for 12 minutes: Minute 1 – Strict Handstand Push-Ups x 4-8 reps (if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep) Minute 2 – L-Seated Dead Hang...Read More
Strength: 1a) Push Press 6×60%/65%/70%/75%/80% 1b) Weighted pull-ups 6 x 5 reps WOD: 20 Deadlift (185/135) 400m run 20 Hang power clean (135/95) 400m run 20 Power clean (135/95) 400m runRead More
Oly: Every 2min for 20min (10 sets) Power snatch + High hang snatch + Snatch Build to heaviest load Strength: Back Squat 6×60%/65%/70%/75%/80%Read More
Strength: Front squat 5×60/65/70/75 WOD: 400m run 7 Power snatch (Rx 115/75 RTG 135/95) 7 OHS 20 Burpee over the bar 7 Power snatch 7 OHS 20 Burpee over the bar 7 Power snatch 7 OHS 400m runRead More
BRING A FRIEND DAY For max reps: 30 Seconds of Muscle-Ups (scale to any MU progression or strict chin-ups/strict dips) Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds 30 Seconds of Handstand Walk (for max distance) Rest 30 seconds 45 Seconds of Muscle-Ups Rest 15 seconds 45 Seconds of Toes to...Read More