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SkillEMOM for 10 minutes:Hang snatch high-pull + slow pull snatch high-pull + slow pull power snatch We’ve got a complex drill sequence today, so keep it light. The focus is on developing speed and positioning from above the knee instead of rushing off the floor. Get a feel for the proper pulling position on the […]

SkillFront Squat 5 sets of 5 This is the last of the 3 week volume progression on front squats. If you can reasonably hit the same weights as last week, do so. Workout of the DayAMRAP in 10 minutes:10-20-30-40-50… alternating dumbbell power snatches50 double unders after each round Use a dumbbell that lets you hit […]

SkillEMOM for 8 minutes:3 deadlifts plus one set of push ups Try to find a challenging but solid weight to hold across the whole interval rather than adding weight minute-to-minute. Shoot for consistency on the push ups. Save gas in the tank for the workout. Workout of the DayAMRAP in 16 minutes:16 med balls sit […]

SkillEvery 45 seconds for 10 rounds:One set of kipping pull ups, banded kipping pull ups, kipping swings, or ring rows If you don’t yet have the strength to get a solid set of 5-10 kipping swings each round, drop down to ring rows to work on your shoulder strength. Drills can be switched up between […]

Workout of the DayAMRAP in 25 minutes:800 m run40 kettlebell swings20 burpees Your kettlebell weight should let you maintain sets of ten throughout the whole workout. standard: 20/12rx: 28/20sport: 32/24metcon: 5x 3:00 on, 2:00 off

Workout of the DayAMRAP in 20 minutes:1 minute plank hold200 m farmer carry (kettlebell and dumbbell)30 wall balls Your plank hold does not have to be unbroken, but you do have to accumulate a total of 60 seconds in the plank before continuing on to the farmer carry each round. Whatever kettlebell and dumbbell you […]

Skill15 minutes to work up to a heavy single power clean plus split jerk If you’re newer to the lift, get more frequent reps in at lower weights to practice the technique. If you’re experienced and want to push for a heavy lift or a max, be sure to get longer rest in. Don’t sacrifice […]

SkillEvery 45 seconds for 10 rounds:One set of toes to bar, hanging knee raises, or kipping swings Pick the most challenging skill from the list above that you can consistently get a small set on each round. Be sure that you’re starting each set in a neutral position underneath the pull up bar, rather than […]

SkillFront Squat, 5 sets of 4 We’re adding one rep to each set over last week’s squats. Maintain the same load progression as last week if it’s reasonable to do so. Workout of the Day4 rounds:1:30 of devil presses0:30 rest1:30 of calories on the bike, row, or ski0:30 rest Be sure to pace this one; […]

SkillEMOM for 10 minutes:20 double unders plus 2 clean and jerks This will be a quick interval; try to find a weight that you can carry across the whole 10 minutes, and stick with that throughout the interval. You won’t have much time to change weights, so only do so if it’s definitely too heavy […]