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Warm-up & Mobility: 15 Minutes Strength: Squat – 5@50% Pause squats,, 5@60% Pause squats, 5@70% (this set and the rest of the sets have no pause), 5@85%, 3@90, 8@70% – working percentages off [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat 3-3-3-3 Conditioning: Partner WOD, 20 min AMRAP of – Partner 1 starts with 400m run Partner 2 begins – 5 S2OH, 10 Burpees over [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 25 Minutes to establish a 3RM. You will be using your current 3RM to work percentages in the coming weeks so please record your [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press: 6-6-6-6 (Increasing in weight each set, last set should not be maximal – 5% heavier than the 8 rep sets last week) – No pause [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – Begin @50% and perform one clean OTM adding 10# every min until you hit failure (women can go up in 5# increments if preferred). When [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 25 min to establish a 3RM. You will use this number to work percentages off for the upcoming weeks, so be sure to record it. Conditioning: 5 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – Begin @50% and perform one snatch OTM adding 10# every min til fail (women can go up in 5# increments if preferred). When you fail, back off [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press 8-8-8-8. Increasing in weight for each set, the last set should be heavy but not maximal. There is no pause required today, but be sure [...]

Warm-up & Mobility: 15 Minutes U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – OTM 10 – 2 Cleans (full squat) at 75-80% Conditioning: Level II Test – How many unbroken TTB can you do? (without letting go of the bar [...]