A. Strength

Deadlift from Blocks (pull from just above knee)

5 sets of 3 reps (increase load from last week)

B. Conditioning

3-5 rounds (increase effort each round)

8 Hang Power Clean Below Knee 115#/85#

30 second Hollow Rocks or Hollow Hold

16 Jumping Lunges or Jumping Squats

250m/200m Row (increase pace on each set)

-rest up to 90 seconds between sets-

*record each row time for score to ensure you are increasing effort

*this is a training tool that will teach better engine control and avoid coming out too hot

C. Cooldown (highly recommended!)

Child’s pose w/lat stretch 2 minutes/side

Seated Forward Fold 2 minutes

Frog Stretch 2 minutes

Recent Posts

See All


A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric


A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le


A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever