SkillEMOM for 4 minutes:Clean and Jerk Then 8 minutes to work up to a max clean and jerk Once you get through the 4 minute emom you can slow down the pace of your lifting and load up to a heavy single or one rep max. If you’re lifting in Saturday’s Olympic lifting meet, be […]

Skill8 minute double under ladder5-10-15-20-25… etc double undersRest as needed between unbroken sets. It’s time to re-test the double unders with the same ladder progression that we did at the start of the jump rope work (Wednesday, June 19th). Pick a skill difficulty below and work your way up in set sizes; if you completed […]

SkillEMOM for 4 minutes:Squat snatch Then 8 minutes to work up to a max squat snatch Once you get through the 4 minute emom you can slow down the pace of your lifting and load up to a heavy single or one rep max. If you’re lifting in Saturday’s Olympic lifting meet, be sure to […]

Skill5 sets of:5 front squats, immediately into 5 strict pull ups Increase front squat weight by 5-10 pounds across the board over last week. Target ~65% of your max front squat if you haven’t done this skill piece yet. Rest about 2 minutes between rounds. This is our last day on this progression, so push […]

Workout of the Day8 rounds:1 minute of calories1 minute of rest2 minutes to run 200 meters Scale the run distance so that you have about a minute to rest after completing it in the 2 minutes allotted; this workout is structured so that the calories on the machine are the main push, while the run […]

Workout of the DayFor time:1,000 meter run25 push jerks50 lateral burpees25 push jerks1,000 meter run 30 minute time cap Use a barbell weight that lets you maintain quick sets of at least 5 reps throughout the push jerks. Be cautious of hitting large and fast sets on the push jerks right away; though the movement […]

SkillEvery 45 seconds for 8 rounds:One set of kipping pull ups Shoot for about 3-8 reps of the kipping pull up every round. If you’re new to the movement, a good starting point is to alternate between a set of 5-10 kipping swings in one round and a set of banded strict pull ups or […]

SkillEMOM for 10 minutes:Squat clean plus split jerk Work up to a heavy single or one rep max clean and jerk, but do your best to stay on the clock; next week you’ll have a chance to lift with less of a time pressure on the tempo. Workout of the Day5 rounds:1 minute of strict […]

Skill5 rounds:20 seconds of single unders10 seconds of rest20 seconds of double unders10 seconds of rest We’re alternating between single under and double under practice today; the single unders are there to give you a reset and force you to work at more than one speed. If you can go for twenty seconds of unbroken […]

SkillEMOM for 4 minutes:2 squat snatchesEMOM for 6 minutes:1 squat snatch Hit two lifts in each of the first 4 minutes, then drop down to 1 per minute for the last 6. Feel free to work up to a heavy single or one rep max if you’re up for it. Workout of the Day5 rounds […]