Workout of the Day

Strength: Power Clean TechniqueOn the 1:30 x 7 Sets:30 Double-Unders3-Position Power Clean* *3-Position Clean:1 High Hang Power Clean (high thigh)1 Hang Power Clean (knees)1 Power Clean (floor) ConditioningAMRAP 12:9 Strict Pull-Ups12 Hang Power Cleans (135/95)9 Strict Handstand Pushups21 Deadlifts (135/95)

Conditioning “Grace” – 30 Clean and Jerks 135/95 or “Isabel” – 30 Snatches 135/95 *Rest at least 5:00 1 Mile Run or 2k Row Strength 3 Sets Of: Max Strict Pull Ups Rest :30 12 Box Step Ups Rest :30… Read more »

Conditioning (Cap 28:00)Teams of 212 Rounds For Time:12 Alternating Dumbbell Snatches (50/35)12 Lateral Burpees Over Dumbbell12 x 10 Meter Shuttle Run

Conditioning:Benchmark (Cap 20:00) “Vader” 3RFT:⁣ 24/17 Cal Row⁣ 21 Wallballs (20/14#)⁣ 18 DB Snatch (50/35#)⁣ 15 Over-the-Erg⁣ Burpe Midline 3 Rounds of: 10 Renegade Rows 20 Banded Good Mornings 30 Weighted Sit Ups 1:00 Rest

Description:Strength 15:00 to find a 1RM on a lift of your choice. Default to back squat if you have not tested in a while. Conditioning (Cap 25:00) Partner 5k Row *Switch every 500M