WL Alternating EMOM for 12:00 of: Even - 3 Hang Snatches (just above the knee) - beginning @ 60% of 1RM and working up to a heavy load (heavier than last week) Odd - 12 [...]

WOD : Snatch + OHS (1 x 1) Saturday 190511 Weightlifting: 15-Min to Establish: 1 Snatch + 3 Overhead Squats*Note: Continued work on the overhead position. Athletes should know that their OHS should be WAY heavier than their [...]

Strength/Skill Back Squat: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% - Rest 90 seconds, % is based of all-time 1RM minus 5% Conditioning For time: 100' Walking Lunges 75 KB Swings 24/16kg 50' Walking Lunges 25 Clusters [...]

Aerobic Capacity- 40:00 AMRAP @ Conversational Pace Row 500 Then... 5 Rounds 5 Pullups 10 Hand Release Pushups 15 Air Squats

WL 10X3 Banded Deadlifts @ 75% (focus on speed) 30sec rest Strength/Skill 1a) 4X5 Behind the Neck Push Press (Jerk grip) - work to a heavy set of 5, rest 60 seconds 1b) 4X30 second [...]

WL Alternating Every 1:30 for 15:00 of: Even - 3 Hang Cleans (just above the knee) + 1 Jerk - beginning @ 60% of 1RM and working up to a moderately heavy load (but not [...]