Strength: Clean & Jerk Complex: Clean + Front Squat + Split Jerk (4x2 @ 75-80%) - Focus: Strong catch, tight front rack, aggressive split...

Gymnastics - Pulling (week 4) EMOM 8: Level 1: Odd minute: Complete 30% of your 1 rep max effort from week two (Sept 4th) of Ring Rows...

Strength: Back Squat (Wave 3): 3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90% Post-strength: 3 sets of 10 Barbell Rows (supinated grip...

Strength: Snatch Complex Snatch Pull + Hang Snatch (5x2 @ 75-80% of 1RM Snatch) - Focus: Speed under the bar and secure catch...

Strength: Split Jerk Split Jerk w/pause in Dip & Catch (4x2 @ 50-60% or 1RM Jerk) Post-strength: Tall Split Jerk Drill (3 sets of 3 reps)...

Bar Muscle-Up Skill Session: Take @ 5-10 mins to practice bar muscle-ups or scaling options before the workout Conditioning: 5 RFT: 5 Bar...

Strength: Deadlift (Wave 2) Tempo Deadlift (3 secs down) 5-3-1, 5-3-1 @ 72-82-88% Post-strength: Gymnastic Pressing EMOM 8: Level 1: Odd...

Strength: Back Squat (Wave 2): 5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88% Post-strength: 3 sets of 10 DB Reverse Fly Conditioning:...

Strength: Clean & Jerk: - Pause Split Jerk (4x2 @ 65-70% of 1RM C&J) - Focus: Positioning and footwork in the split * Rest :60-:90...

Gymnastics - Pulling (Week 2): Pulling Test Day: * No matter which level you choose, you must be able to complete 6 or more within 2...