Strength: 5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats * The complex should be completed unbroken. Building...

Conditioning: For time: 75 Bench Press (135/85) *Every time you break, complete 10 Bent Over Dumbbell Rows (50s/35s) - Rest 5:00, then......

Accessory: Gymnastics Skill Review Take 10-15 min to practice handstand push-ups - Advanced athletes can practice handstand walks or...

Conditioning: 3 RFT: 400m Run 30 GHD’s (Or V-Ups) 20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11/10) Accessory: 4 Rounds for...

Conditioning: Part A: 3 sets AMRAP 3: 5 Power Cleans (185/125) 10 Bar Facing Burpees Max Calorie Air Bike - Rest 2:00 between sets **...

Accessory: Gymnastics Skill Review Take 10 mins to practice one of the following: Crossovers Bar Muscle Ups Handstand Walks Conditioning:...

Pre-workout: EMOM 10: 10 Hang Power Cleans (135/95) 10 Strict Handstand Push-Ups - No more than :30 of work each set, alternate movements...

Strength: Deadlifts: Take 10-12 mins to build to a heavy single - Rest a little longer than normal between sets when you reach heavier...

Strength: EMOM 10: 5 Power Snatch (+25lbs total from week 2) - Use lightweight that can be cycled smoothly for 5 Touch & Go reps...

Strength: Back Squat: Take 10-12 mins to build to a heavy single - Rest a little longer than normal between sets when you reach heavier...