Beginning of class should be time to work up to a heavy weight for the complex. Clean and hang clean should be received in a full squat. Jerk can be a power jerk or split jerk. Then FRAN! Go hard and fast – this is not meant to be slogged through. Time cap is 10 min. Strength  clean + hang clean + jerk Test Fran 21-15-9 Thrusters (95/65) Pull-ups  Read more

7 rounds for time: (20 min. cap) 7 burpee box jumps*, 24/20″ 14 KB swings, 70/53# 35 double unders *each round add 1 burpee box jump. So first round you do 7, second round you do 8, etc. KB weight should be heavy, even if it means going Russian style.Read more

Work up to a heavy set of 3 and repeat that weight for 2 more sets. Take no more than 15 minutes for this. Scale bar muscle-ups to 15 chest-to-bar pull-ups or other pull-up variations. No dip scales today. Strength back squat 3×3 Conditioning AMRAP in 15 min: run 800m 45 wall balls, 20/14# 30 power cleans, 135/95# 15 bar muscle-upsRead more

For strength, do about 75% of your 1RM shoulder press. You’ll do 5 presses immediately into 10 push presses. Do sets every 3 minutes (0:00, 3:00, 6:00, 9:00) For the AMRAP, the front squats come from the ground and increase by 2 each round. Toes-to-bar increase by 3. Box jumps increase by 4. Score will be total reps (coaches will have a cheat sheet for you on the board)   Strength 4 sets: 5 shoulder press + 10 push press, 75% of 1RM press Conditioning AMRAP in 13 min: 2 front squats, 135/95# 3 toes-to-bar 4 box jumps, 24/20″ 4, 6, 8…6, 9, 12…etc.Read more

Pick a dumbbell or KB to use for the entire EMOM. Obviously if you are getting less than 3 reps in a minute, switch the weight. Scaled can be either bodyweight or banded strict pull-ups. Clean and jerks for the Met-Con can be any style – power or squat cleans, and push jerks or split jerks. Pull-ups can be butterfly, kipping, banded, ring rows, etc. Strength EMOM for 9 minutes: 3-6 weighted pull-ups Conditioning 14 rounds for time (18 min. cap) 5 pull-ups 3 clean and jerks, 165/110#Read more