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WarmupDo an empty bar snatch warmup, then: 5 rounds:1 3-position squat snatch up to 65-75% 5 strict pullups/negatives LiftSquat Snatch10:00 EMOM Pick one weight between 65-75% …

WarmupSpend 10:00 going over power clean tecnique, and warming up your workout weight then hit:  1 wall walk5 power cleans10 burpees over the bar15/12 cal …

Warmup4 rounds:1 round of this complex: 3 deadlifts, 1 hang power clean, 4 alternating back rack lunges4 box jumps:30 side plank/side Use this to both …

Warmup12:00 of:5 windmills/side5 lat retractions8 goblet squats1:00 bike Then go through a kipping warmup  Skills4 sets on the :90 start:Level 1: 3 jumping bar muscle …

Too many times, I’ve seen people try to increase their ability in a given skill or movement by simply doing more metcons. While this may …

WarmupSpend 3:00 practicing rowing, then 3:00 practicing running, then do:  Workout6 Rounds for time:20/16 cal row20/16 cal bike200m run  No rx+. Just go faster.  Finisher5 …

WarmupSpend 10:00 practicing clean and jerk Technique WorkoutClean and Jerk 30:00 EMOM 1 Start at 95/65If your projected max is above 200, add 10 pounds every …

Warmup3 rounds:30 active hang5 strict pullups/:10 flexed arm hang10 AKBS up to workout weight150 run Skills10:00 of:Level 1: Flying kips Level 2: Hip to bar kipsLevel …

Warmup3 sets:2 tempo front squats up to about 50%:20 front rack hold20 banded glute bridges Lift5 sets of 2 front squats on the 2:00 start4 …

Warmup3 rounds:20 du10 dumbbell shoulder ext rotations5 shoulder to overhead up to workout weight5 toe to bar progression reps: Kipping knee raises, kipping leg raises, …