1) Speed Work- The sets of reps should be done as fast as possible but take breaks between exercises. 3 rounds for speed of each movement, not total time: 10 pull ups 10 power snatch (75/55lbs) 2) Spend 10 min working up to a heavy snatch. 3) Spend 10 min working up to a heavy clean and jerk. Read more »

3 rounds for time: 100 double unders 12 shoulder to overhead (135/95lb) rest 5 minutes 3 rounds for time: 20 kettlebell swings (32/24kg) 15 burpees rest 5 minutes Complete for time 6 legless rope climbs 20 power snatch (135/95lb) These reps and exercises do not have to be done in order. Split them how you Read more »

1) Back Squat 5 reps @ 75 - 80% 3 reps @ 85 - 90% 1 rep @ 90 - 95% 2) 3 sets: 3 x behind the neck snatch grip push press + 3 overhead squats 3) 5 rounds for time: 5 x power cleans (185/115lb) 5 x muscle ups 10 x pistols Rest 3 minutes In Read more »

1) 3 rounds not for time: 30 double unders 30 sec L sit on rings 5 tall box jumps 2) Spend 12 minutes working up to a heavy Jerk from the Rack 3) 3 rounds: 20 x GHD sit ups Read more »