Yearly Archives: 2023

Skill-work: Build to a Heavy Front Squat  Every Minute on the Minute for 10 Minutes  3 Front Squat  Conditioning: 3 X 4 Min AMR  Rest 1:30 Between  8 T2B  8…

Skill-work: Deadlift  5 X 8 @ 70 percent of 1 RM  Conditioning:  5 Rounds  14 Deadlifts  12 HP Cleans  10  Thrusters  RX(135/95)

Skill-work: Test Max Effort 2K Row For Time  Conditioning: AMR 12 Minutes  10 HSPU 15 GHD Sit-ups  30 DU’s after each round  Mod to 20 Pike Push-ups

Skill-work: 8 Minutes Build to Heavy Snatch  Every 1 min  for 8 Mins  1 Full snatch 1 HS snatch  Conditioning: For Time  21-15-9-6  HS Snatch  Ring Dips  21-15-9-6 Box Jumps