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Warm-up & Mobility: 15 Minutes Strength: Snatch – 20 min to hit a heavy single Conditioning: 4RFT of – 7 Pull-Ups 7 Power Snatch (135/95lb) 7 Burpees Click here to sign up for [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 4×5 – 65%, 80%, 90%, 98% – working percentages off 3RM Conditioning: AMRAP 15 min* of – 5 FSQ (185/125lb) 10 Burpees 15 TTB *Run [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Bench 3-3-3 – heavier than last week by 5-10% Conditioning: 5 rounds for time: 3 Rope climbs 9 Wall Ball (20/14lb) 12 Sumo DL with KB (30/24k [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – EMOM 10 minutes – 75–80% 1RM Clean Conditioning: For time: 2 Power Clean & Jerk @75% 1RM 8 Pull-ups 200m Run 4 PC & Jerk 16 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – EMOM 10 minutes – 1 Snatch @ 75-80% Conditioning: 5 rounds for time – “Georgia’s Snatch” (RX is on) 10 Power Snatch (115/75lb) 15 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – (focus on speed for first two sets) 50×5, 65×5, 80×5, 95×5, 100×3, 80×8 – working percentages off 3RM [...]

“The Seven” Seven rounds for time of: 7 HSPU 7 Thruster (135/95lb) 7 Knees to elbows 7 Deadlift (245/155lb) 7 Burpees 7 Kettlebell swings (32/24k) 7 Pull-ups A suicide bomber killed [...]