- STRENGTH - Upper Body Pulling 5 sets: 12 Barbell Bent Over Rows @ RPE 6 8 Ring Rows w/pause @ top of the rep *We will progress upper body pulling over the next 6 [...]

- STRENGTH - Pause Front Squats 5 x 5 @ RPE 5 or 55% *Perform 5 Seated Explosive Box Jumps after each set. *2 sec pause @ bottom of squat. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - For Time: Teams of 2 *Split as needed, one partner works at a time. 80 Power Clean (95/65) 80 Burpee Box Jump Overs 60 Hang Power Clean (115/85) 60 [...]

- OLYMPIC WEIGHTLIFTING - Work up to a: 2 Power Snatch @ RPE 8/10 *Not TnG. Quick reset in between reps. - WORKOUT OF THE DAY - AMRAP 17 minutes: 3 Wall Walks 6 Power [...]

- STRENGTH - Back Squat Work up to: 2 Back Squats @ RPE 8 *Keep reps explosive out of the squat. - WORKOUT OF THE DAY - Benchmark “Oh No Curtis P!:” For Time 100 [...]

- SKILLS - 12:00 min of: Crossover Singles Practice - WORKOUT OF THE DAY - For Time: 100 Double Unders 40 Alt DB Power Snatch 6 Rope Climbs 80 Double Unders 30 Alt DB Squat [...]

- STRENGTH - Deadlifts Work up to: 2 Deadlifts @ RPE 8-9 *Reverse grip & TnG reps ideal. - WORKOUT OF THE DAY - 6 Rounds For Time: 200 Meter Run 15 KB Swings 15 [...]

- STRENGTH: UPPER - Build to a 1 Bench Press @ RPE 9-10 *Take your time. - WORKOUT OF THE DAY - AMRAP 15 minutes: 8 Dumbbell Box Step-Ups 2 Strict Handstand Push-Up 8 Dumbbell [...]

- WORKOUT OF THE DAY - 16 Rounds For Time: (with a Partner) Partner A: 30 Double Unders 10 Power Snatch (115/80) 5 Overhead Squats (115/80) Partner B: Max Cal Row *Switch after every round. [...]

- OLYMPIC WEIGHTLIFTING - Clean Pull + Power Clean + Squat Clean + Jerk *Work up to: 3 x 1 @ 80% of Best CJ - WORKOUT OF THE DAY - For time: 30 Clean [...]