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Warm-up & Mobility: 15 Minutes Strength: Clean – OTM 10 min – 1 Power Clean + 1 Clean at 75-80% of your 1RM Conditioning: AMRAP 10 min of – 10 Power Clean @ 60% 1RM Power Clean 30 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5 Pause Squats at @50%, 5 Pause Squats at 65%, 5 (No pause for this set and the rest of the sets) @75%, 5@90%, 3@95%, 8@75%. Work percentages [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 – 1 Power Snatch + 1 Snatch at 75-80% of your 1RM Conditioning: 12 Min AMRAP of – 50m Shuttle* 4 Power Snatch (135/95lb) 15 Wall [...]

Warm-up & Mobility: 15 Minutes Strength: Push-Press: 3-3-3-3 Conditioning: Teams of 2, 15-Minute Clock Row 1000 Meters In time remaining, AMRAP of: 30 Wallballs (20/14) 30 Burpees  

Warm-up & Mobility: 15 Minutes Strength: Clean complex at 70-75% of your 1RM – OTM 10 min of 1 Power Clean + 1 Hang Clean + 1 ¼ Front Squat Conditioning: “Jackie” (RX is ON) 1000 [...]

Warm-up & Mobility: 15 Minutes Strength: Bench – long (2 ct) pause at bottom – 5-5-5-5 (try to work at the same weight as last week) Conditioning: AMRAP 3 /rest 1 / AMRAP 5 / rest 1 /AMRAP 7 [...]

Warm-up & Mobility: 25 Minutes (Extended Mobility!) Skill: Level II Double-under test – How many DUs can you do in 2 minutes? (Goal is 50 or more) Conditioning: OTM for 14 min – [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch complex at 70-75% of your 1RM – OTM 10 min of 1 Power Snatch+ 1 Hi-Hang Snatch + 1 Snatch Balance Conditioning: AMRAP 12 minutes of: 3 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@50% Pause squats,, 5@60% Pause squats, 5@70% (this set and the rest of the sets have no pause), 5@85%, 3@90, 8@70% – working percentages off [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat 3-3-3-3 Conditioning: Partner WOD, 20 min AMRAP of – Partner 1 starts with 400m run Partner 2 begins – 5 S2OH, 10 Burpees over [...]