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Warm-up & Mobility: 15 Minutes Strength: Deadlift – 3@75, 3@80, 3@82.5 to 85% Conditioning: “Christine” – for time – Rx is ON – 3 rounds of – 500 m [...]

Warm-up & Mobility: 15 Minutes Conditioning:  For time -100 Double Under Buy-In- -immediately into- 4 Rounds for Time: 5 Muscle-Ups 10 Front Squats (155/105lb) 15 Push-Ups 20 Burpees -100 [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Snatch – 2 EMOM for 10 min @ 75-85% – Do not let the bar drop below the knee. Focus on transitioning from the knee to the power [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Clean – 2 EMOM for 10min – @ 75-85% – Do not let bar drop below the knee – focus on transitioning from the knee to the [...]

Warm-up & Mobility: 15 Minutes Conditioning: For time* – 20 Thrusters (95/65lb) 20 SDHP with KB (30/24k) 20 Push Jerks (same BB) 20 Overhead Squats (same BB) *Every MOM perform 4 [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 3 sets of 5 reps @75% of 1RM (all worksets at the same weight if possible) – Beginners can use this time to find a [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – Begin with 55% on the bar and perform 1 clean EMOM adding 5/10# each interval until fail Conditioning: 3 RFT of: 20 KB Swing (24/16k) 10 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – Begin with 55% on the Bar and Perform 1 Snatch EMOM adding 5/10# each interval until fail Conditioning: 5RFT of – 10 Power Snatch [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – Overhead complex – work to heaviest possible in 20 minutes. 1 Push-Press, 1 Push-Jerk, 1 Split Jerk Conditioning: 2 RFT with 15 min [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 20 minutes to find a 3 rep max (or “heavy” for newer athletes) Conditioning: 5 Rounds for time of – 200m Run Weighted 2 Rope [...]