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Thursday, May 17th

Thursday, May 17th Strength Snatch Complex 1 Power Snatch + 1 Snatch Balance + 1 OH Squat *Spend 15 minutes working on technique, only getting

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Wednesday, May 16th

Wednesday, May 16th Strength 3 Sets (For Quality): 3 Weighted Pull Ups 50m Farmers Walk Max Ring Rows -Rest 3 minutes between sets  WOD 6

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Tuesday, May 15th

Tuesday, May 15th Strength Take 15 minutes to build up to a heavy double Push Jerk. WOD AMRAP 10:00 2-4-6-8-10 and so on… Push Jerk

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Monday, May 14th

Monday, May 14th WOD For Time: Run 800m 150 Double Unders 50 Sumo Deadlift High Pulls 50 Back Squats (95/65) 150 Double Unders Run 800m

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Friday, May 11th

Friday, May 11th Strength: Week 1 of Speed Close Grip Floor Press. All sets should be fast with zero hesitation. No one should be struggling with any

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Thursday, May 10th

Thursday, May 10th Strength: Final week of Speed Back Squats with a 1 count pause. All sets should be fast and completed with zero hesitation. Transition

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Tuesday, May 8th

Tuesday, May 8th Strength: Strict C2B Chin-ups today are intended to be done with BW only. The extra range of motion will challenge you more than

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Monday, May 7th

Monday, May 7th Strength: Work up to a 3RM in box squat. This is the same technique as our speed box squats, ie. sit-back on the

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Friday, May 4th

Friday, May 4th  Strength: Week 2 of Speed work with Hang Power Clean + Push Jerk + Split Jerk. Work with slightly heavier loading while still

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