Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Front Squat Performance and Fitness: 2 EMOM 10 80% or RPE 8 **Racks only if you can not clean this load. Part 2 – Conditioning: [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Deadlift Performance and Fitness: 10×3 climbing first 5 sets then across the last 5 sets. **Should be heavier than 2 weeks ago [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Jerk Performance and Fitness: 5 min skill 10 min work up to a heavy single Part 2 – Conditioning: “Zimbabwean Queen” [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean 5 min skill 12 min work up on complex: 1 power clean + 1 clean Part 2 – Conditioning: “The [...]
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 [...]
