1:

Snatch : 1x1

Snatch 1x1 Use the heaviest weight you can for the set.

Work up to a heavy single for the day.

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2:

Clean & Jerk : 1x1

Clean & Jerk 1x1 Use the heaviest weight you can for the set.

Work up to a heavy single for the day.

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3:

Front Squat : 1-1-1-1

Front Squat 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Work up to a heavy single for the day in 4 sets or less.

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Skill Training:

10 RFQ: Shrugs, Dip Shrugs and Bent Over Shrugs

10 rounds for quality of: 8 Shrugs, pick load 8 Dip Shrugs, pick load 8 Bent Over Shrugs, pick load

Shrugs- choose load where 10 wouldn't be possible Dip Shrugs- weight these if needed

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Beginner Option:

Row : 2x 750 km, rest 4 mins

Each for time: Row: 2x 750 km Rest 4 mins between efforts.

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5x RFT: Box Jumps, Crab Walks, Walking Lunges and Bear Crawls

5 rounds, each round for time, of: 15 Box Jumps, 24/20 in Crab Walk, 20 ft 25 Walking Lunges Bear Crawl, 30 ft Rest 1:30 between each round.

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"FGB Style" - 1-Arm Bench Support DB Rows, Burpees, 1-Arm Bench Support DB Rows and Standing Broad Jumps

4 rounds, 1 min per station, of: 1-Arm Bench Support DB Row, pick load Burpee 1-Arm Bench Support DB Row, pick load Standing Broad Jump Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

**For the first set of rows, perform all on your Right arm. For the second set, perform them all on your Left arm.

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Conditioning:

5 RFT: Double Kettlebell Front Squats and Ski Erg Calories

5 rounds for time of: 20 Double Kettlebell Front Squats, 53/35 lbs 30 Ski Erg Calories

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