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SkillEMOM for 5 minutes:Power clean plus front squat plus split jerk Then: 5 minutes of clean and jerk Same idea today as yesterday’s snatch work; use the first 5 minutes on the EMOM clock to drill and warm up the lift before transitioning to free lifting for the last 5 minutes. Workout of the Day3 […]

SkillEMOM for 5 minutes:Power snatch plus overhead squat Then: 5 minutes of snatching (squat or power) Spend the first 5 minutes of today’s skill work on the EMOM clock practicing your power snatch and overhead squat before transitioning to free lifting for the last 5 minutes. As you go through those first 5 rounds, try […]

Workout of the DayAMRAP in 30 minutes with a partner:500 m run together50 calories total (row, bike, or ski. One partner working at a time)50 kettlebell swings total (one partner working at a time) Settle in for a long workout! The key to this one is that you and your partner don’t have to split […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:3 squat clean and jerks6 lateral burpees30 double unders Pick a challenging weight on the squat clean and jerks; if you’re able to do any touch-and-go reps, you’ve likely gone a little too light. Practice quick transitions between movements, even if it means resting a […]

SkillDeadlift 5 sets of 5Immediately after each set of deadift, complete one large set of push upsTarget deadlift percentages: 70-70-70-75-75 The deadlift and push up train keeps rolling! Note that the percentages have dropped a little bit to reflect the increase in per-set volume. Pick a push up difficulty that lets you hit at least […]

SkillOverhead squat:3-3-2-2-1-1Suggested weight progression (in %): 80-80-85-90-95-Heavy single We’ve fully eliminated the pause from the bottom of the overhead squat, and you now have a chance to work up to a heavy single. Be sure not to rush the movement; the pause may be gone, but taking your time and stabilizing will help you finish […]

SkillEvery 1:15 for 8 rounds:Hang clean high pullHang squat cleanSplit jerk The focus on the cleans today is similar to Monday’s snatch work; prime your full extension with the high pull, and then follow through on the hang squat clean. Finish the complex off with a split jerk. Workout of the Day5 rounds:1 minute of […]

Skill10 rounds:15 seconds of strict pull ups45 seconds of rest Pick a difficulty that lets you hit 3-5 reps in every 15 second interval. Use a band or add external weight as needed to decrease or increase the difficulty, respectively. standard: bandedrx: unassistedsport: weighted Workout of the DayFor time:400 m run20 deadlifts40 med ball sit […]

SkillEMOM for 10 minutes:Snatch high pullSquat snatch Use the high pull to get a sense for what your fullest most powerful extension feels like, and then follow through on that extension on the second rep before dropping underneath the bar into a deep catch. Workout of the DayAMRAP in 12 minutes:8 thrusters8 lateral burpees40 crossovers […]

Workout of the DayAMRAP in 25 minutes:5 strict toes to bar10 power snatches15 box jumps20 lunges (no weight) Use a light enough barbell that you can sustain easy sets of 5 reps at a time across the whole 25 minutes. This is a long workout, so you’ll need to settle into a sustainable pace right […]