Fitness A.  Clean Progressions B.  4 Rounds AFAP 10 x STO @ 65lb/45lb 30 x Double-unders (2:1) Singles : Doubles 10 x Power Cleans @ 65lb/45lb 30 x Double-unders 10 x Push-ups 30 x Double-unders 20 Min Cap  Performance A.  TNG Cleans – 5 x 3 B.  4 Rounds 10 x STO @ 95lb/65lb  30...Read More

Warm up – Coaches Choice; if you are early try something new today, for instance roll out on one of the soft foam rollers, this will help the blood flow to your muscles. Great for warming up! Programming intensity – 85% base week cycle 3 Snatch – 5×1 Clean and Jerk 5×1 Before hitting your...Read More

6PM KB CLASS A. 5 RDS 5 Double KB C&P 5 Pull-ups -rest as needed B.  5 RDS 5 Double KB Front Squat 8 Double KB Swing -rest as needed C. 3 RDS -1 min. Double KB Rack hold -rest 1 min. -Use Double C&P bells for rack holdsRead More