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Warm-up & Mobility: 15 Minutes Strength: Squat – 50%x5, 65%x5, 80%x5, 90%x5, 104%x3 (heavier than last week if possible), 80%x8 – working percentages off your 3RM Conditioning: For first [...]

“Fight Gone Bad – CFJC Style” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4×5 @ 60%, 75%, 85%, 95% Conditioning: For time (10 min time cap) 21-15-9 reps of – Thrusters (95/65) TTB *Run 200m between [...]

Warm-up & Mobility: 15 Minutes Skill: 20 minutes of skill work. Conditioning: AMRAP 14 minutes of – 12 Wall Ball (20/14lb to 10′) 12 Burpees 10 KB Swings (or 5/5 Heavy KB Cleans [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 5 min skill work with empty BB – 15 minutes to work to a heavy single practicing getting under the bar fast Conditioning: 4 RFT (15 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5 reps @50%, 5 @ 65%, 5 @ 75%, 5 @ 90%, 3 @ 102% (approx. 2% heavier than last week), 8 @ 75% Conditioning: AMRAP 8 Minutes 7 Front Squats [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 – 1 Power Snatch – 1 hang snatch – 1 OHS @60 for those who have full snatch. @70 for those with Power Snatch. Quality over weight! [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – work up to a heavy single Conditioning: For time (20 minute time cap) 50 Double-unders 40 Deadlift (115/95lb) 40 Walking Lunges (L/R=2) [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – focusing on footwork – 20 minutes to work to a heavy double. For those with solid footwork work on Jerk Balance Conditioning: AMRAP 12 minutes: [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 5 reps @ 60%, 70%, 85%, 95% – working off your 3RM Conditioning: “Bergeron Beep Test” – RX is ON OTM for as many as [...]