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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Front Squat 3 EMOM 10 min 75%-80%/RPE 7 **No racks Part 2 – Conditioning: “Junk In The [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Pause Jerk 5 min skill 12 min to work to a heavy double **3 sec pause in the dip. Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Deadlift Every 30 sec for 7 min 2 Deads @ 75%-80% Part 2 – Conditioning: “Spyro Gyro” [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean 5 min skill 12 min work up to a heavy double. these are full cleans unless there are mobility [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Back Squat Performance: 1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 5 min empty bar skill, then: 12 min to work to a heavy complex of: 1 Power Snatch + 1 Overhead Squat **If [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Front Squat   2EMOM 9- climbing each set *no racks Part 2 – Conditioning: “Power Drill-Tiger [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Hang Snatch- 5 min empty bar skill. 10 minute work up to heavy single. Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean & Jerk- 7 min skill work. 10 minute work up to heavy single. Part 2 – [...]

Part 1 – Skill/Strength: Performance and Fitness: Skill session: Kipping Pull ups Part 2 – Conditioning: “Gwinnett’s Finest” Performance: AMRAP 12 Ladder 10 wall ball [...]