Strength:  1) Snatch – Work up to a max for the day 2) Push press – Work up to a 2 rep max for the day. Work Capacity: Complete as many rounds as possible in 5 minutes of: -5x overhead squat (95#/65#) -5x calories on Assault bike Core: 3 rounds, not timed: -max rep strict ring dips -max rep strict chin ups

Strength:  1) Back squat – Work up to a 1 rep max. 2) Shoulder press – Work up to a 1 rep max. 3) Deadlift – Work up to a 1 rep max. Work Capacity: Complete the following in as few rounds as possible: 1) Every 3 minutes, complete: -500m row -Max rep strict HSPU *Rest 60 seconds between rounds. Repeat for as …

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Strength:  1) Clean + jerk: Work up to a max for the day. Then 1+1 @ 95% and 1+1 x 2 sets @ 90%. 2) Front squat: Work up to a 2 rep max for the day. Then 2 reps x 1 set @ 95% and 2 reps x 1 set @ 90%. 3) Power jerk: Work up to a 2 rep …

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Strength:  1) Snatch – Work up to a max for the day 2) Push press – Work up to a 2 rep max for the day. Work Capacity: Complete as many rounds as possible in 5 minutes of: -5x overhead squat (95#/65#) -5x calories on Assault bike Core: 3 rounds, not timed: -max rep strict ring dips -max rep strict chin ups

Warmup Strength: 1) Power clean + power jerk: Work up to a 1x power clean + 1x power jerk max for the day. Then 1+1 @ 95% and 1+1 x 2 sets @ 90%. 2) Back squat: Work up to a 2 rep max for the day. 3) Split jerk: Work up to a 2 rep max for the day. Work …

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WARM-UP in 8 min:500 m Row, then 1x10ea1. Leg Swing2. Supine Scorpion then Prone Scorpion3. V-Roll4. Scapular Push Ups5. Inchworms6. Sumo Squat Touch Down Add Weights to Both Legs, 10 rounds 1. Standing Leg Lifts 10 forward, 10 Backward 2. Laying on side: Leg lifts, Left side down, and Raise Left Leg3. On other side: Leg lifts, Right side down, …

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WARM-UP in 8 min:500 m Row, then 1x10ea1. Leg Swing2. Supine Scorpion then Prone Scorpion3. V-Roll4. Grasshopper5. Planche Push Up+WalkOut+Sun Sal.6. Sumo Squat Touch Down Add Weights to Both Legs 1. Leg Swing2. Leg lifts, Left side down, and Raise Left Leg3. Leg lifts, Right side down, and Raise Raise Leg4. Leg lifts, Lay on Back, and Raise Left Leg …

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Warm Up 4 Sets of 10 Box Squats4 Sets of 10 Bench Press4 Supersets of 10 Side Dips & 10 Russian Twists3 Sets of Bulgarian Split Squats Wod #1 20 Keystone Deadlifts 100 Single Unders10 Ring Rows15 Keystone Deadlifts75 single Unders10 Ring Rows10 Keystone Deadlifts50 single Unders10 Ring Rows5 Keystone Deadlifts25 single Unders5 Ring Rows Or Wod #2 20 Deadlift …

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WARM-UP in 8 min:500 m Row, then:1. 5 Inchworm Complex2. 10 ea Supine Scorpion then Prone Scorpion3. 10 ea V-Roll4. Burgener Snatch Barbell Warmup5. 10 Scapular Push Ups6. 2 min Foam Roll STRENGTH, supersets1. Back Squats & calf raises2. Farmer Squats 3. Step ups 4. Romanian Deadlifts Row 1000m CORE, 3 RF of:10 Knee Raises10 ea Side Dips10 Russian Twists

STRENGTH: 1. Front Squat: 12, 10, 8, 62. Sitting Calf Raises: 4x 83. Bulgarian Split Squats: 4×12 (6ea) 20 Deadlift 185/155lbs100 Double Unders40 Pull Up15 Deadlift 185/155lbs75 Double Unders30 Pull Up10 Deadlift 185/155lbs50 Double Unders20 Pull Up5 Deadlift 185/155lbs25 Double Unders10 Pull Up