Week 7 – Session 1 – Cycle 2 Program Intensity – 85% A.) Super Set Hand Stand Holds (wall walks) and Behind neck jumping pull ups B.) Snatch – 7×1 Clean and Jerk – 7×1 Back Squats – 5×4 C.) Snatch RDL’s – 5×5 (target weight 10 lbs. heavier than snatch for the day) Jerk...Read More

6:00 PM KB CLASS A. 5 RDS -5 DBL KB FRONT SQUAT -10 R/L BIRD DOG B. 5 RDS single KB chain -5 R/L of the following: -Swing-Clean-Swing-Snatch C. 3 RDS 1 Min. L/R Rack hold 1 Min. Rest  Read More

Fitness – Performance A.  Take 20 Minutes to Establish a 1 rep max Back Squat B.  Every 2 Mins for 20 Mins 200M Row/Run Sport  A.  AFAP  800M Run  50 x Thrusters @ 115lb/85lb  40 x Pull-ups  30 x HSPU  20 x Box jumps @ 30inch/24inch  10 x Power Snatches @ 115lb/85lb  10 Min Rest ...Read More