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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Work up to determine WOD weight, determine pull-up progression if necessary Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean and Jerk – work up to determine WOD weight. Review TTB standards and progressions. Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Overhead Squat – 15 minutes to hit a heavy double. For those that are mobility impaired, see a coach for [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat: 1×5@60%, 5@65%, 2×5@70% Fitness: Front Squat – Work in sets of 5 to an RPE of 7 or 8 Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Work up to WOD weight – Clean or Power Clean Part 2 – Conditioning: “Sugarhill Gang” Performance: AMRAP 20 min [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch – 7 min empty bar skill with coach Performance: 12 min work up on singles Fitness: 12 min work up on singles from hang [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Kipping Pull-ups, push-up form review Part 2 – Conditioning: “Angie” For time – 100 Pull-ups 100 Push-ups 100 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Jerk – 5-7 min skill review with coach with empty bar Performance and Fitness: 15 min to hit a heavy single Fitness: 15 min to [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 5 sets of 3 reps @80% 3RM established two weeks ago (all at same weight) Fitness: 5 sets of 3 working up to a RPE of 8 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power snatch – work to 25% above WOD weight for a single Fitness: Power Snatch – work up with triples During this time [...]