Strength

Workouts: EMOM 8 min: 2 hang cleans, EMOM 8 min: 2 hang snatches, EMOM 8 min, alternate power/squat clean, EMOM 8 min: Clean + Front squat, Every 90 seconds for 9 min dl,hp,cl, EMOM 8 min: snatch, Strength work week 3 squat, EMOM alternating snatch/power snatch, Clean ladder (+10lb every 30 sec), Killer Petey - Strength, Killer Petey - Gymnastic Technique, EMOM 8: power clean + 3 split jerks, EMOM 8 min: snatch high pull, snatch, EMOM 8 min: deadlift then clean, EMOM 4: high hang snatch, emom 4: snatch, Alternate 5: 5 deadlifts, 5 front squats, Alternate 5: 5 bent over rows, 5 push press, EMOM 8: 2 snatches, EMOM 8: clean and jerk, EMOM 8: 5 toes to bar, 5 HSPU, Alternate 5: 4 front squats, 4 snatch balances, EMOM 8: 3/3 pistols, 10 hollow body rocks, EMOM 8: 3/3 pistols, 10 meters handstand walk, Alternate 5: 5 deadlifts, 5 jerks., Alternate 5: 3 front squats, 3 weighted pull ups, Alternate 8: skin the cat, L sit hold, Alternate 5: 3 push press, 3 hang cleans, EMOM 8: 5 toes to bar, 10 meters HS walk, 4 sets of 4 pause front squats, 4 sets of 3 UB snatches + 5th set @ 80%, EMOM 8: high hang clean, hang clean + jerk, EMOM 8: 2 deadlifts, EMOM 8: 3 position clean, 5 sets of 4 pause push presses, EMOM 8: clean high pull, clean, EMOM 8: alternate 2 snatch balances, 2 snatches, EMOM 8: snatch high pull, snatch, Every 90 seconds for 6 min: 3 clean and jerks, Every 2 min for 8 min: 4. Deadlifts & 8 HSPU, Every 90 sec for 6 min: 5 cleans, EMOM 8: 5 knees to elbows, 10m handstand walk, Alternate 5: 3 power cleans, 3/3 Turkish get ups, Alternate 5: 3 power snatches, 3 deadlifts, Alternate 8: frog stand, hollow body hold, Alternate 5: 2 hang cleans, 2 hang snatches., EMOM 8: power snatch + squat snatch, EMOM 8: 3 skin the cats, 15 second L sit hold, EMOM 8: 1/1 Turkish get ups, 5 chest to bar pullups, EMOM 8: clean + 2 jerks, Alternate 5: 15 ghd, 3 weighted pull ups, Alternate 5: 3 deadlifts, 3 overhead squats, Alternate 5: 3 hang cleans, 3/3 Turkish get ups, Alternate 8: toes to bar, Kb snatch, Alternate 5: 3 split jerks, 3 bent over rows, Alternate 5: 3 back squats, 3 shoulder press, Every 90 seconds for 9 min: 3 position snatch, Every 90 seconds for 9 min: 3 position clean + push jerk, Barbell Complex: 1 power snatch, 2 snatch balances, 3 OHS, EMOM 8: 2 snatch balances, Alternate 5: 2 front squats, 2 bent over rows, EMOM 5: 5 hang power snatches, EMOM 5: 5 hang power cleans, EMOM 8: 3 deadlifts, EMOM 8: 5 strict pull ups, 5 hspu, 5*4 front squats and bent over rows, EMOM 4: snatch balance, EMOM 4: snatch, Every 2 min for 8 min: clean and jerk, Every 2 minutes for 8 minutes: snatch, 8 min EMOM: 3 hang power cleans, 1 min AMRAP squat snatches, Every 90 seconds for 9 min: 2 cleans + 1 jerk, EMOM 8 min: 5 pull ups, 5 hspu, EMOM 8: 3 hang power snatches, Every 40 sec for 6 min: power snatch, Alternate 5: 4 front squats, 4 bent over rows, Alternate 5: 4 deadlifts, 4 push presses, 1RM Push Press, Alternate 5: 2 cleans, 2 Turkish get ups, EMOM 8: 2 position clean, Alternate 8: skin the cat, pistols, EMOM 5: Snatch, 1 min AMRAP snatches, Alternate 5: 3 hang snatch, 3 deadlifts., Alternate 5: 3 hang snatches, 3 weighted ring dips, EMOM 5 min: 3 position snatch, EMOM 5 min: snatch, EMOM 5 min 3 position clean, EMOM 5 min clean, EMOM 8: alternate clean, power clean, EMOM 8: alternate snatch, power snatch, EMOM 8: 5 upright rows, 3 skin the cats, EMOM 4: hang snatch, emom 4: snatch, Alternate 5: 4 bent over rows, 4 snatch balance, Alternate 8: strict pull ups, hspu, EMOM 4: 3 power snatches, EMOM 4: snatch, EMOM 4: 3 power cleans, emom 4: 1 squat clean, Alternate 8: toes to bar, Turkish get ups, EMOM 8: snatch grip shrug, snatch, EMOM 8: clean grip shrug, clean, 3RM push press, 3RM jerk, 5*3 push press, 5 min EMOM snatch balance, snatch, EMOM 4: clean high pull, EMOM 4: clean, EMOM 4: snatch high pull, EMOM 4: snatch, Alternate 5: 3 power snatches, 3 back squats, Alternate 8: floor levers, ring dips, Alternate 5: 3 push press, 3 power cleans, Alternate 5: 3 power cleans, 3 power snatches, EMOM 8: 3 bent over rows, 5 strict hspu, EMOM 8: snatch shrug, snatch, Alternate 8: bar muscle ups, handstand, EMOM 8: 2 position snatch, EMOM 8: 5 strict pull ups, 15 back extensions, Alternate 8: L sit, hip touches, Alternate 5: 3 front squats, 3 bent over rows, EMOM 8: 3/3 pistols, 5 dips, EMOM 9: snatch, 15.1a Open WOD, Alternate 8: L sit, 2 for 1 wall balls, My Hair is Sore, pt. 1, My Hair is Sore, pt. 1, Snatch Ladder, 4*5 front squats, Alternate 8: strict HSPU, muscle ups, Alternate 8: knees to elbows, handstand walk, Perfect Shrug & Snatch, EMOM 8: power clean, clean, Snatch and Squat EMOM, Deadlift Every 40 Seconds, 8 minute power snatch/squat snatch EMOM, 8 minute power clean/squat clean EMOM, Shoulder Press then Push Press, 5*5 Deadlift, Hang snatch then Snatch every minute, Snatch Press and Snatch EMOM, Clean high pull and Clean EMOM, Alternate 5: 3 back squats, 3 deadlifts, Clean and Jerk EMOM, Push Jerk & Split Jerk EMOM, Deadlift, Highpull & Clean EMOM, Hang Snatch every 40 seconds, Hang Clean and Clean EMOM, Hang Clean every 40 seconds, Snatch Grip Deadlift then Snatch Every 40 seconds, Hang snatch then snatch every 40 seconds, Pick Your Problem: Cleans, 3RM Back Squat, 3RM Deadlift, 3RM Shoulder Press, 3RM Clean, 3RM Snatch, 3RM Bench, 3RM Push Jerk, 3RM Front Squat, 3RM Overhead Squat, 3RM Clean and Jerk, 1RM Deadlift, 5RM Deadlift, 1RM Bench, 5RM Bench, 5RM Push Jerk, 1RM Push Jerk, EMOM 8: snatch, 1RM Back Squat, 5RM Back Squat, 1RM Clean, 5RM Clean, 1RM Clean and Jerk, 5RM Clean and Jerk, 1RM Snatch, 5RM Snatch, 1RM Overhead Squat, 5RM Overhead Squat, 1RM Shoulder Press, 5RM Shoulder Press, 5RM Front Squat, 1RM Front Squat, 8 min EMOM: 3 position clean, ME strict HSPU, 1RM Turkish Get up, Push Jerk then Split Jerk Every 40 seconds, 8 minute 2 touch and go cleans EMOM, 8 minute 2 touch and go snatches, 3 Minute AMRAP clean and jerk, 3 Max Pull ups, 3 Max Ring Dips, Push Press then Snatch EMOM, Hang then Clean EMOM, 1rm thruster, 5*5 Back Squat, 5*5 Deadlifts, EMOM 8 minutes pause clean, 5*3 Deadlifts, 5 Minute EMOM - High hang snatch, snatch, 20 rm jerk + me push press, Every 90 seconds for 9 minutes, EMOM for 5 minutes clean & 2 jerks then clean & jerk, 5 sets of 3 HBBS, EMOM for 8 minutes 2 deadlifts, EMOM 5 min power clean, 5 min clean, EMOM 5 min Power snatch, Snatch, EMOM 8 minutes, alternate power/squat snatch, 1*10, 3*8 Back Squats, Perfect Clean, 5*5 Weighted Dips, 8 minute clean EMOM, 5 * 3 weighted pull ups, EMOM for 8 minutes Snatch balance, 5 * 4 Sumo Deadlifts, 5 * 4 Shoulder Press, Alternate 5: 2 snatches, 5 pull ups, EMOM 8: 5 ring dips, 2/2 pistols, 5 * 2 Push press, Alternate 8: pistols, L-sit, Alternate 5: 4 overhead squats, 4 bent over rows, Alternate 8: L pull ups, Turkish get ups, EMOM 8: hang clean, clean, EMOM 8: hang snatch, snatch, Alternate 8: handstand, L hang, EMOM 8: descending snatches, Alternate 5: 3 power snatches, 3 push jerks, EMOM 8: descending cleans, Alternate 5: 3 power cleans, 2/2 Turkish get ups, Alternate 8: skin the cat, bridge, EMOM 8: clean and jerk, Alternate 8: handstand, chest to bar pullups, EMOM 8: 5 overhead squats., Alternate 5: hill sprint, 3 bar muscle ups., Alternate 5: 4 power cleans, 2/2 one arm shoulder presses, EMOM 8: snatch, 3 overhead squats, Alternate 8: bridge wall walk, pistols, Alternate 8: ring rows, pistols, Alternate 5: 3 BTN snatch grip PP, 3 bent over rows., Alternate 8: skin the cat, frogstand, EMOM 8: 3 position snatch, Alternate 5: 20 ghd, ME chest to bar pullups, EMOM 8: clean, EMOM 8: snatch balance/snatch, Alternate 8: Kb windmill, balance, Alternate 5: 20 back extensions, ME strict toes to bar, Alternate 5: 10 two for 1 wall ball, ME ring row, EMOM 8: snatch + one overhead squat, EMOM 8: clean + 1 front squat, Alternate 5: ME double unders, ME handstand walk, Alternate 5: 3 power cleans, 3 BTN push presses, Alternate 8: hip touches, pistols, Alternate 8: kettlebell windmill, L sit, Alternate 8: handstands, chest to bar pull ups, Alternate 5: 3 push press, 3 bent over rows, EMOM 8: snatch + 2 overhead squats, Alternate 8: ring dips, back extensions, EMOM 8: squat clean + 2 front squats, Alternate 8: KB snatch, L sit, Alternate 5: 3 back squats, 3 bent over rows, Alternate 5: 3 overhead squats, 3 strict pull ups., Alternate 5: 3 power cleans, 3 ring dips, Alternate 8: chest to bar pullups, hollow body holds, Alternate 8: KB snatch, floor levers, Alternate 5: 5 deadlifts, 5 overhead squats, EMOM 8: 2 hang snatches, Alternate 5: 3 shoulder presses, 3 back squats, EMOM 8: 2 jerks, Alternate 5: 3 deadlifts, 3 ring dips, Alternate 8: bridge wall walk, floor levers, Alternate 8: KB windmill, ring rows, Alternate 5: 3 push press, 15 ghd, Alternate 8: handstand, double unders, Alternate 8: ring push ups, hollow body holds, 5 Sets of 3 cleans + 6th set at 80%, Alternate 5: 3 front squats, 3 snatch balances, Alternate 5: 3 overhead squats, hill sprint, Alternate 8: frog stand, hip touches, EMOM 8: pause snatch, EMOM 8: shrug, high pull, snatch, Kip practice, EMOM 8: high hang snatch, hang snatch, EMOM 8: high hang clean, hang clean, Alternate 5: 3 front squats, 3 deadlifts, Alternate 8: hollow body hold, KB windmills, Alternate 8: 2 for 1 wall ball, skin the cat, Handstand practice, EMOM 6: hang clean, push jerk., 1 min AMRAP clean and jerks, AMRAP strict pull ups, EMOM 6: hang snatch, Alternate 5: 5 push presses, 5 bent over rows, Alternate 8: hollow body hold, bridge, Alternate 5: 3 back squats, hill sprint, Gymnastic attack, The Mosquito, EMOM 8: 3 cleans, Alternate 8: double unders, skin the cat, Alternate 8: handstand, pistols, EMOM 5: power clean, EMOM 5: squat clean, Alternate 5: 5 back squats, 5 push presses, EMOM 5: power snatch, EMOM 5: snatch, Alternate 8: bar muscle ups, bridge, Alternate 8: pull ups, L sit, Alternate 8: handstand, strict pullups, Alternate 5: 3 pause front squats, 3 deadlifts, Alternate 8: Turkish get ups. Bridge, Alternate 5: 3 pause back squats, 3 bent over rows, Alternate 8: box jump, toes to bar, EMOM 8: hang clean, jerk, Alternate 8: L sit, KB windmill, EMOM 8: 6 wall balls, Alternate 5: 3 shoulder press, 3 deadlifts, Alternate 8: goblet squats, hip tpuches, EMOM 8: push jerk, split jerk, Alternate 8: goblet squat, superman hold, 5*1 snatch balance, 5*1 snatches, EMOM 8: handstand walk, Alternate 5: 3 tempo front squats, 15 ghd sit ups, Alternate 8: suitcase deadlift, top of pull-up hold, EMOM 8: Turkish get up, Alternate 5: 3 hang power snatch, 3 strict weighted pull ups, Alternate 8: L sit, frogstand, EMOM 8: 2 split jerks, Alternate 8: KB snatch, pistol, EMOM 8: high hang clean, clean, Alternate 8: floor lever, goblet squat, Alternate 5: 3 deadlifts, 1/1 Turkish get ups, Alternate 8: double unders, knees to elbows, 5*3 pause front squats, Alternate 8: L sit, bridge, Alternate 8: 1 legged dead lift, hip touches, 5*3 pause back squats, EMOM 8: 1/1 Turkish get ups, 5 * 3 Tempo Back Squats, Alternate 5: 3 BTN snatch grip PP, 3 deadlifts, Alternate 3: Rope climb, bridge, 5 * 3 tempo front squats, Alternate 8: false grip ring pull ups, floor levers, Alternate 8: bridge, balance, EMOM 8: high hang snatch, snatch, Alternate 8: hollow body hold, strict pull ups, 5*3 back squats, snatch balances, snatches, Alternate 8: frogstand, bridge, EMOM 8: alternate high hang snatch, snatch, EMOM 4: hang clean, EMOM 4: clean, EMOM 8: high hang clean, EMOM 8: 2 push presses, Hex dumbbell hold, Alternate 8: handstand, hollow body hold, Alternate 8: hex dumbbell hold, bridge, EMOM 8: high hang snatch, snatch balance, Alternate 5: 15 ghd sit ups, 5 hspu, 5 sets of 3 push press & 5 push jerks, EMOM 8: high hang clean, push jerk, Alternate 8: hex dumbbell hold, hollow body hold, Alternate 5: 3 snatch grip DL, 3 BTN snatch grip PP, EMOM 8: hang power clean, power clean, Alternate 8: bar muscle up, paralette balance, Alternate 5: 3 pause push press, 3 bent over rows, EMOM 8: hang clean, Alternate 5: 3 stiff legged dead lifts, 3 push presses, Alternate 5: 15 ghd, 2/2 Turkish get ups, Alternate 8: ring dips, paralette balance, 5*3 tempo overhead squats, Alternate 5: 2/2 one legged deadlifts, 4 shoulder presses, Alternate 8: KB snatch, knees to elbows, Alternate 8: hip touches, forward rolls, Alternate 8: hex dumbbell hold, handstand, Alternate 5: 15 back extensions, 5 strict weighted pull ups, 5 * 3 snatch grip deadlift, Alternate 8: ring dips, pistols, EMOM 8: 2 cleans, Alternate 5: 15 back extensions, HS walk, EMOM 8: high hang clean + 2 jerks, EMOM 8: high hang snatch, 2 snatch balances, Alternate 5: farmer's carry, 3/3 pistols, 5*3 sumo deadlifts, 5*3 pause overhead squats, 5*3 snatch grip deadlift, Alternate 8: hollow hold, goblet squat, EMOM 8: hang snatch, Alternate 8: strict pull ups, L sit, 5*3 front squats, Alternate 8: ring push up, chest to bar pull up, 5*2 cleans, Alternate 8: handstand, bridge, Alternate 5: 15 ghd, 1/1 Turkish get up, 5*5 front squats, Alternate 8: hip touches, wall walks, Alternate 5: 15 back extensions, ring dips, Ragen's Colts, EMOM 8: hang snatch, snatch balance, Alternate 5: hill sprint, ring push ups, Gangland, EMOM 8: high hang snatch, power snatch, Alternate 5: 3/3 pistols, 15 ghd sit ups, EMOM 8: hang clean, 2 jerks, Alternate 5: 5 bar muscle ups, 15 back extensions, Alternate 8: ring rows, KB snatch, 5 * 3 power snatches, EMOM 8: 2 high hang cleans, 5 * 3 push jerks, 5 * 3 Power cleans, 5 * 3 Split jerk, Alternate 8: strict pull, pistol, 5 * 2 squat snatch, EMOM 8: hang shrug, hang snatch, Alternate 8: L sit, wall walk, EMOM 8: hang shrug, hang clean, Alternate 5: 1/1 Turkish get ups, 15 back extensions, 5 * 3 BTN snatch grip PP, Alternate 5: ME strict pullups, ME strict HSPU, Alternate 8: KB snatch, L hang, 5 * 3 Shoulder press, Alternate 5: 2/2 one legged deadlifts, 5 L pull ups, Alternate 8: skin the cat, wall ball, Clean ladder (+10lb every 45 sec), 5 * 2 Deadlifts, Alternate 8: handstand, floor lever, Alternate 8: pullups, L sit, See You at the Bottom of the Sarlack Pit, 5 * 2 snatches, EMOM 4: high hang clean, EMOM 4: clean, Alternate 5: 15 GHD, 1 minute jump rope, 5 *2 Front squats, 5 * 2 overhead squats, Alternate 5: 1/1 lunges, 3/3 cartwheels, Every 2 min for 14 min: clean, Alternate 5: 1/1 overhead lunge, 3 skin the cats, 5 * 2 Clean and Jerk, Alternate 5: 1 minute handstand, ME toes to bar, 5 * 2 Snatch, 5 * 2/2 front rack lunges, EMOM 8: power clean + 2 jerks, Alternate 5: 1 minute jump rope, 2/2 one legged dead lifts, 4x10 back squat

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