1) 3 rounds for time**: 6/4 chest to bar pull ups 30 double unders 4 - 5 push jerk (135/95lb) **These movements are to practice speed. Find a way to make them faster. 2) Big Clean Complex: High Hang Squat Clean Hang Squat Clean Ground Squat Clean Push Press High Hang Squat Clean Hang Squat Clean

1) Jerk Balance 5 x 2 reps This is skill work. Load is not the priority. Work on stepping through. 2) Tall Snatch 5 x 2 reps Again this is skill work. Work on pulling yourself under the bar. 3) Row for 20 minutes at 85% effort. Here is a scientific explanation of % effort: Read more »

1) Spend 10 minutes working up to a max for the complex: 1 x hang power clean + 1 x hang clean (full) rest exactly 10 min then complete: 2) In 10 min complete 1,000m row then AMRAP of 10 deadlift (225/135lb) 10 pistols If it meets your schedule, rest 2 - 3 hours before completing the Read more »

1) 3 rounds not for time: 12 strict toes to bar 8 bounding box jumps (max height) 8 x push jerk (95/65lbs)** **Same as Monday, do these as fast as possible. Jerk it even though it is light. 2) Every 5 min for 5 rounds complete for times: 200m sled pull sprints (Guys: 1x 45 + 1x Read more »

1) Open WOD 11.4 Complete as many rounds as possible in 10 minutes of 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-ups Muscle Ups require a full turn out with hands at the bottom. 2) Today's Performance WOD 5 rounds for time: 12 pull ups 12 kettlebell snatch (24/16kg) run 200m Optional work to Read more »

1) Front Squat 5 reps @ 75% 3 reps @ 80% 1 rep @ 90% 5 reps @ 85% 3 reps @ 90% 1 rep @ 95% 2) For 20 minutes, complete 1x snatch every other minute. Add weight each set. (10 rounds total) 3) 4 rounds of: 5 x deficit strict hspu 45 sec hollow hold Read more »

1) 3 rounds not for time: 5 - 6 push press** 45 - 60 sec hollow hold 10'+ hand stand walk **As the bar comes down, don't stop it. Ride it down into the dip for the next rep. 2) 3 rounds of the complex: 3 hang power cleans + 3 push jerk 3) 3 rounds: 10 Read more »

1) Spend 12 min working up to a 1RM Deadlift Rest exactly 10min 2) Complete for time: 21 - 15 - 9 Power clean (135/95lb) hand stand push ups Run 400m after each round 3) Rest 2+ hours then complete 15 min AMRAP 10 x overhead squats (155lbs) 15 x toes to bar 50 x double unders Read more »

1) 3 rounds not for time: 45 sec hollow hold 8 bounding box jumps (max height) 10' hand stand walk (practice 90 deg turns if 10' is easy) 2) For 20 minutes, Even minute complete 2 push jerk (185/110lb+) Odd minute complete 1 legless rope climb 3) 8 min AMRAP 10 CTB Pull Ups 10 burpee box jump Read more »

1) 3 sets of the complex 3 hang power clean + 3 split jerk 2) Every minute on the minute for 8 rounds Complete 5 power snatch (max weight) 3) 10 min AMRAP 15 wall balls (20/14kg) 15 push ups Run 200m Optional session to be done seperate: 10 x 100m sprints rest 60 sec Read more »