Warm-up & Mobility: 10 Minutes Strength: Front Squat – 5×5 working at 50% with last 2 working sets at 65% of 1RM Conditioning: For time – (RX is ON) 400M Run 21 Thrusters (95/65lb) 21 [...]
Warm-up & Mobility: 15 Minutes Strength: Deadlift – 2-2-2-2 increasing in weight for each set. Aim to make your last set 5-10% heavier than your last 3RM test Conditioning: 4 rounds for time [...]
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: 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 [...]
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 [...]
