Barbell Conditioning: EMOM 10 Minutes 1-5:  4 Snatches  (135/95) Minutes 6-10:  4 Clean & Jerks  (135/95) WOD: For Time 3 rounds Bergeron Beep Test 50/35 Calorie Row 3 rounds Bergeron […]

Strength: Back Squat 5 x 5 @ 80% WOD: 5 Rounds 400m Run 15 Power Snatches  (75/55)

WOD: For Time: (Teams of 2) 10-9-8-7-6-5-4-3-2-1 Squat Clean  (135/95) 100m Run *Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run… Partner […]

STRENGTH: Bench Press 1 x 5 @ 70% 1 x 5 @ 80% 1 x 5 @ 90% WOD: AMRAP 20 50 Wallballs  (20/14) 50 Double Unders 40 Box Jumps  […]

Skill/Strength: Power Clean 3 x 3 @ 70% Clean Pull 3 x 3 @ 80% Back Squat 3 x 3 @ 75% WOD: AMRAP 9 6 Pull Ups 9 Front […]

Skill: 15 minutes “Squat Therapy“ WOD: AMRAP 5 7 rounds of “The Chief”  (115/80) Max Calories Assault Bike Time Remaining Rest 5:00 AMRAP 5 6 rounds of “The Chief”  (135-95) […]

Skill/Strength: Power Snatch 3 x 3 @ 70% Snatch Pull 3 x 3 @ 80% Overhead Squat 3 x 3 @ 70% WOD: 21 – 15 – 9 KB Snatches  […]