A. Every 90 seconds, for 12 minutes (8 sets): Hang Clean+ Clean&Jerk @ 75-80% of 1-RM B. RX Every 4 minutes, for 20 minutes (5 sets) for times: 15 Burpees over the Bar 10 Toes to Bar 10 Hang Power Snatches (50/35 Kg) Scaled Every 4 minutes, for 20 minutes (5 sets) for times: 15 […]

A. Every 3:00, for 15 minutes (5 sets) of: Deadlift *Set 1 – 10 reps @ 65% of 1-RM *Set 2 – 8 reps @ 75% *Set 3 – 6 reps @ 85% *Set 4 – 4 reps @ 90% *Set 5 – 2 reps @ 95% (allow only one full breath cycle at the […]

A. Every 90 seconds, for 12 minutes (8 sets): High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch (perform one snatch from the high hang position, followed by a snatch from the floor; focus on creating the exact same contact point for both) B. RX Against a 3-minute running clock… 8 Power Clean&Jerk touch&go […]

A. Every 3:00, for 15 minutes (5 sets) of: Back Squat *Set 1 – 10 reps @ 65% of 1-RM *Set 2 – 8 reps @ 75% *Set 3 – 6 reps @ 85% *Set 4 – 4 reps @ 90% *Set 5 – 2 reps @ 95% (allow only one full breath cycle at […]

A. Every 2:30, for 15 minutes (6 sets): Tempo Front Squat x 2 reps @ 51X1 *Sets 1-2 = @ 75% *Sets 3-4 = @ 80% *Sets 5-6 = @ 85% B. RX For time: 30 Burpees 40 Wall Ball (9/6 Kg) 30 Pull-Ups 120 Double unders Scaled For time: 30 Burpees 40 Wall Ball […]

A. RX Team of 2:   80 Wallball Shots 9/6 Kg 80 Toes to bars 80 Shoulder to Overheads 60/40 Kg 240 Double-Unders 80 Deadlifts 100/70 Kg Scaled Team of 2:   80 Wallball Shots 9/6 Kg 80 Knee to Chest 80 Shoulder to Overheads 50/35 Kg 240 Double-Unders 80 Deadlifts 100/70 Kg Basic Team […]

A. Every 90 seconds, for 12 minutes (8 sets): High Hang Snatch + Hang Snatch @ 70-75% of 1-RM Snatch Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and […]

A. Every 2:30, for 15 minutes (6 sets) of: Deadlift (t’n’go) *Set 1 – 5 reps @ 70% of 1-RM *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 5 reps @ 82.5% *Set 6 – Max Reps @ 80% […]

A. Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 If you achieve 5 successful reps, increase the load in the next set. B. RX Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring/Parallets Dips 12 Hang Clean&Jerk (6+6 reps […]

A. Every 1.30, for 15 minutes (10 sets) of: Power Clean&Jerk (touch and go) 5 reps @55-60% 1RM B. RX Three Rounds for Time of: 10 Chest to Bar 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots 9/6 Kg Time cap. 15 minutes Scaled Three Rounds for Time of: 10 Pull Ups 15 […]