This Week's Mobility Strength: High Bar Back Squat 5 x 3 @ 80%1RM * Rest 60 Seconds Between Sets ** Quick Descent, 3 Second Pause at the Bottom, Bounce and Quick Back Up. Conditioning: For Time: 50 Double-Unders 30 Hand Stand Push-Ups 20 Toes 2 Bar 50 Double Unders 20 Hand Stand Push-Ups 15 Toes 2 Bar 50 Double Unders 10 Hand Stand Push-Ups 10 Toes 2 Bar * 20 Minute Time CapRead more

This Week's Mobility Strength: Hang Snatch 7 x 1 * Rest 60 Seconds Between Working Sets ** Heavy As Possible Conditioning: 4 Rounds For Total Working Time of: 15 Hang Power Snatches (75/55) 10 Strict Ring Pull-Ups (Rings Touch Chest) 15 Burpees * Rest 1 Minute After Each Round * 16 Minute Time CapRead more

Strength: Jerk (Behind the Neck) – 5 x 1   Conditioning: 21-15-9 Handstand Pushups Pullups  Read more

This Week's Mobility Strength: High Bar Back Squat 1 x 20 * Build Up To 1 Unbroken Set of 20. ** Go Heavier Than Previous Weeks. Conditioning: For Time: 50 Wall Balls (20/14) 50 Chest To Bar Pull-Ups 50 Pistols (Alternating) 50 Kettlebell Swings (70/50) * 15 Minute Time CapRead more

This Week's Mobility Strength: Part A) Deadlift 3 x 10 @ 70%1RM Part B) Floor Press 3 x 10 @ Heaviest Unbroken Possible * Rest 1 Minute Between Working Sets For Each Section. ** All Sets of Part A must be completed before moving to Part B. Conditioning: For Time: 100 Double Unders 50 Ab-Mat Sit-Ups 40 Walking Lunges (Front Rack) (135/95) 30 Shoulder to Overhead (Press, Push Press, or Push Jerk) (135/95) 20 Hand Stand Push-Ups * 15 Minute Time CapRead more