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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – EMOM 10 1 Power Clean + 1 Hang Power Clean Fitness: E2MOM 10 (5 rounds) – 3 Power Clean RPE 6 + 20 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Jerk – climbing in weight each set 3-3-3-2-2-1 Fitness: Power Jerk – 6 sets of 2 climbing in weight Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 3 sets of 2 with consistent good form at 70-75% (The weight can increase over these three sets but not [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Toes to bar kip – progressions and efficiencies Part 2 – Conditioning: CF Games Open WOD 12.3 [...]

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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minute time cap Performance: Squat – warm up and work up to 2 sets of 2 at 85% – make use of spotters! Fitness: Squat [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch & Overhead Squat complex – 1 PS + 1 OHS – 15 minutes to hit a heavy set Fitness: EMOM 12, Even [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Quick Back to basics review – efficiency of movement: burpees and KB Swings Performance and Fitness: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 4 sets of 5 reps at 72-75% focusing on form and speed. Warm up, then hit all 4 sets at the same weight; this [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance:  Snatch – 3 sets of 2 reps at 85-90% Fitness: S2OH – 5 sets of 2 reps of Push Press at RPE 7 Part 2 – [...]