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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch Performance and Fitness: 7×2 Across T&G * Heavier than last week or 70% / RPE 7 Part 2 – Conditioning: “The [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Deadlift Performance and Fitness: 3 EMOM 10 75-80% / RPE 7/8 Part 2 – Conditioning: “Drop The Hammer” Performance: 10 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean and Jerk Performance and Fitness: 7×1 Across 75% / RPE 8 Part 2 – Conditioning: “Hot Pursuit” Performance: [...]

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

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: “Rope Climb and Ring Dip” Performance and Fitness: Work RC footwork and RD kip / Est. progressions. **10 min cap Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: “Clean and Jerk” Performance and Fitness: 7×1 Climbing to 70-75% / RPE 7 Part 2 – Conditioning: [...]

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

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch Performance and Fitness: 5×3 Across T&G *Try for heavier than last week , If missed, 65% or RPE  7 Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Deadlift Performance and Fitness: 5×4 climbing to 70% 1×4 @ 75% 1×3 @ 80% Fitness: RPE 6,7,8 Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Pause Jerk Performance: 5×3 Across 60-65% **3 sec pause in dip Fitness: 5×3 Across RPE 6 **3 sec pause in dip Part 2 – [...]