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Warm-up & Mobility: 15 Minutes Strength: Bench 4×3@85% – heavy but not maximal – all at the same weight Or Strict press –4×3 at 85-90% of 1RM Conditioning: For time – Pressing [...]

Warm-up & Mobility: 15 Minutes Strength: OTM 10 Min – Clean & Jerk @ 75-80% of your 1RM, Odd min: 1 PC & Jerk; Even min: 1 Clean & Jerk Conditioning: AMRAP 4 min – 1 minute [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 2×2@75%, 2×2@80%, 1×2 at 85%, working percentages off your last 3RM. This is the time to practice perfecting your form. [...]

Warm-up & Mobility: 15 Minutes Strength: OTM 10 – at 75% of your 1RM, Odd min: 2 Power Snatch; Even Min: 1 Snatch Conditioning: AMRAP 8 min of – 9 Power Snatch (115/75lb) 9 Burpees 12 [...]

Silliness happens.

Warm-up & Mobility: 15 Minutes Strength: Clean – OT 1:30 @65% of your 1RM – 3 Clean – 10 rounds ONLY 3 min rest, then… Conditioning: 7 x 2:00 rounds, resting 1:00 between each [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 25 minutes to review foot work and positions for split jerk – work to a heavy double Conditioning: For time – FSQ and Burpee over [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 5×5 at 85% working percentages off your 3RM (at the same weight for all sets) Conditioning: “Ticking Time Bomb” from CF [...]

Warm-up & Mobility: 15 Minutes Strength: OT 1:30 – 3 snatch @65% of 1RM – 10 rounds Conditioning: “Nancy” (Rx is ON) 5RFT of: 400m Run 15 Overhead Squat* (95/65lb) 20 Time cap [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 50×5, 65×5, 80×5, 90×5, 102×3, 80×8 – working percentages off 3RM Conditioning: How low can you go? – 10 [...]