Author: liam

PART A) DEADLIFTS Every 1:30 x 5 Sets4 sets of 5 Deadlifts1 set of 5+ Deadlifts PART B) "THREE STRIKES" 3-6-9-12-15…Front SquatsChest To Bar Pull-ups Box Jump Overs

PART A) STRICT PRESS 4 sets of 5 Strict Press 1 set of 5+ Strict Press  PART B) BOUNCER For Time: 100 Double Unders  2400 Meter Echo Bike 15 Wall Walks 2400 Meter Echo Bike 100 Double Unders

PART A) BARBELL CONDITIONING 10min EMOM 1 x Power Snatch  PART B) "MARSON" AMRAP 20: 1 Deadlift 10 Toes to Bar 15 Bar-Facing Burpees

SNATCHES 5 sets: Snatch Balance x 1 rep 5 sets: Snatch Pull + 6 second lowering phase x 1 rep 10 sets: Squat Snatch x 1 rep 

BACK SQUAT Every 2:00 x 5 sets: 3 Back Squats @ Moderate/Heavy Weight "ALL STAR SPECIAL" 3 Rounds:  12 Thrusters 12 Pull-Ups [TRAIN] Barbell - 95lbs/65lbs [SWEAT] Barbell - 65lbs/45lbs 800 Meter Run 3 Rounds: 9 Thrusters  9 Chest to Bar Pull-Ups [TRAIN] Barbell - 115lbs/85lbs [SWEAT] Barbell - 75lbs/55lbs...

POWER SNATCH Every 1:30 x 5 sets: 2 Power Snatches @ Moderate Weight "THE FLIP SIDE" 3 Rounds:  21 Kipping Handstand Push-Ups  12 Power Snatches Directly Into... 3 Rounds: 21 Bar-Facing Burpees 12 Power Snatches  TIME CAP - 20:00 [TRAIN] Barbell - 95lbs/65lbs [SWEAT] Barbell - 75lbs/55lbs

STRICT GYMNASTICS 15 minutes to work through 5 sets of each movement:Strict Pull-ups 5-9 Unbroken: 4-3-3-3-210-14 Unbroken: 9-8-7-7-615-19 Unbroken: 12-10-8-8-620-24 Unbroken: 18-15-12-10-625+ Unbroken: 20-16-12-12-8Strict Handstand Push-Ups5-9 Unbroken: 4-3-3-3-210-14 Unbroken: 9-8-7-7-615-19 Unbroken: 12-10-8-8-620-24 Unbroken: 18-15-12-10-625+ Unbroken: 20-16-12-12-8*Choose correct reps per set based on Max Number achieved in Testing Week (Wednesday, September...

DEADLIFT Every 1:00 x 5 sets: 4 Dead Stop Deadlifts @ 63% of 1 Rep Max Deadlift Directly into…Every 1:00 x 5 sets: 4 Touch-and-Go Deadlifts @ 68% of 1 Rep Max Deadlif "HANGING BY A MOMENT" 5 rounds for time:60 Double Unders 9 Hang Power Cleans1-2-3-4-5 Rope Climbs *Rest 1 Minute After...