Strength: Deadlift 1x1 Build to a new 1RM Deadlift Post-strength: 3 sets of 8 Dumbbell Z-Press Conditioning: AMRAP 8: 12 Dumbbell Deadlift (50s/35s) 48 Double Unders - Rest 2:00 between AMRAPs AMRAP 8: 8 Dumbbell Bench Press (50s/35s) 8 Box Jump Overs (24/20)

Conditioning: For time: 400m Run 30/24 Calorie Row (or Ski) - Rest 1:1 2 Rounds 200m Run 15/12 Calorie Row (or Ski) - Rest 1:1 4 Rounds...

Strength: Back Squat: 4x2 @ 70% of 1RM Back Squat (Focus on speed out of the hole) Post-Strength: 3 sets of 10 DB Reverse Fly...

Strength: Skill Focus (Split Jerk): Tall Split Jerks (3x3) Jerk Balance (3x3 @ bar/light weight) - Focus: speed and foot replacement...

Strength: Snatch: Build to a new 1RM Post-Strength: 3 sets of 8 Bent-over Barbell Rows Conditioning: AMRAP 6 x 2 Sets: 10/8 Calorie Echo...

Conditioning: 6 Sets for time (each set): 400m Run with Decreasing Rest After set 1 = 2:30 rest After set 2 = 2:00 rest After set 3 =...

Strength: Deadlift: 4x2 @ 70% of 1RM Deadlift Post-Strength: 3 sets of 10 Dumbbell Bench Press (light/moderate) Conditioning: AMRAP 1 x 6...

Strength: Snatch Balance 2x2 Skill Focus (Snatch Balance / Sots Press): Snatch Balance (2x2 @ 50%) Sots Press (2x5 light) Focus: Clean...

Strength: Split Jerk 5x2 Split Jerk (5x2 @ 65-70%) Focus: Foot position, posture, bar speed Conditioning: 8 Rounds: :30 Max Burpees -...