WEEKLY PROGRAM   Monday   Strength Power Cleans 8 x 2 reps @ 75% Then Strict Pull Ups 3 x 10 Reps   Conditioning 5 Rounds (Start a new round every 3:00) 15/12 Calorie Row (Hard) 12 Toes to Bar 9 Push Jerk 60/40   Accessory Super set Strict Press 6 x 5 reps 60/40 Inverted…

WEEKLY PROGRAM   Monday Barbell Power Snatches 3,3,3,3,3 *Work up to a heavy triple for the day Cap time 12 minute   Conditioning With a partner for time 2 Rounds 120 Calories bike 90 Push Ups 30 Bar Muscle Ups Cap time 25 minutes     Tuesday   Barbell Power Cleans 3,3,3,3,3 *Work up to…

WEEKLY PROGRAM   Monday     Strength / Barbell Squat Cleans 5 Reps @ 60% ( of best clean) 4 Reps @ 65% 3 Reps @ 70-75% 10 Reps @ 80% (Done as singles!)   Conditioning 4 Rounds for time 25 Dumbell Snatch 50/35# (Alternating Arms) 15 Handstand push ups Cap time 15 minutes Cash…

WEEKLY PROGRAM   Monday   Strength Back Squat 60% x 2 x 3 reps 75% x 2 x 2 reps   Conditioning Alternating Minutes x 10 minutes Odd: 5 Shoulder Press 60/30 Even: 8 Strict Pull Ups * Rest 5 minutes EMOM x 10 minutes (same minute) 8 Deadlifts 60/40 4 Bar Muscle Ups  …

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