Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Power Clean Performance and Fitness: 15 min skill and work up to WOD weight Part 2 – Conditioning: “Jefferson Airplane” [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch Performance: 15 min to hit a heavy complex of 1 power snatch + 1 OHS Fitness: 15 min work of 1 Power Clean + 3 Push-press + 5 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Pull-ups and C2B Pull-ups Performance: Opportunity to work on weighted pull-ups and C2B as a skill. Testing point for pull-ups – [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working off your estimated 1RM (see a coach if you don’t know how to estimate it), perform 1 set of 3 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minutes Performance: HSPU skills and progressions – if you want to take the time to evaluate this Level II skill: How many [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch – 20 minutes Performance: 5 minutes of unloaded bar work with Coach and then 15 minutes to work to a heavy complex of 1 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 20 min Performance: 5 min empty bar skill with Coach, then 15 min work up to a heavy single Fitness: 5 min skill work [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Deadlift – 20 min Performance: Deadlift – Work to a heavy set of 3 Fitness: Deadlift – Perform 4 sets of 5 increasing [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Front Squat Performance: 20 minutes to work up to a single – This is a possible PR day if you are feeling fresh – if you [...]
