Yearly Archives: 2025

Skill-work: 5 X 5  Pause Front Squats  Accessory Seated Bench Tempo  DB quad Extension  3 x 15  Conditioning: 2 hang Squat Snatch  10 DB  Wall Balls  4 Hang Squat Snatch …

Kelly 5 rounds for time of: Run 400 meters 30 box jumps (24/20) 30 wall-ball shots (20/14)

Skill-work: 3 Rounds Giant Set  12 GHD Mod  Nordic Curls  12 Heavy Bulgarian Lunges  12 Spanish Squats  Conditioning:  4 Rounds  15 X Complex (2 front Rack Lunges + Push Press) …

Skill-work: 10 minReview Proper rowing technique Work on DU technique Conditioning:  AMR 35 Mins  800 M Run  100 DU’s /200 Singles  1000 M Row 

Skill-work: Extensive Snatch Form Skill-work  Spend 15 Minutes Building to a Heavy 2 Rep Full Snatch  Conditioning:  Every Minute On the Minute for 20 Minutes  Odd: 2 Heavy Full Snatch …