Take the bar out of the rack and do 4 push presses and 1 jerk – this may be a power jerk or split jerk (your choice). Focus on staying upright and driving through the heels to generate power. The metcon is 3 rounds for time of deadlifts, clapping push-ups, and KB push presses.The deadlift weight should be about 60-70% of your 1RM. Clapping push-ups require that you leave the ground and touch your hands together – to scale this, try dynamic push-ups where you leave the ground just a bit. You can do this from the knees too. Finally, you will have one KB in one arm and move it from shoulder to overhead. You can either push press or jerk this. Do 10 on each arm for a total of 20 reps per round. Strength 4 push press + 1 jerk Conditioning 3 rounds for time: 10 deadlifts,...Read more

As a team of four, each of you will start at a different station. You’ll attempt as many reps or calories as you can at that station for 45 seconds, then take 15 seconds to transition to the next station. Continue in this fashion for 4 rounds, or 16 total stations. *Note: 1 rope climb = 5 “reps” but 3 rope pulls = 3 “reps” skill review: rope climbs In teams of 4, rotate :45 work, :15 transition for 4 rounds: ME row (calories) ME V-ups ME wall balls, 20/14# ME rope climbs*Read more

This workout has 3 couplets. You’ll start by doing 3 rounds of hang power snatches and pull-ups. Immediately after finishing those 3 rounds, you will roll into 3 rounds of OHSs and toes-to-bar. Immediately after that you will roll into 3 rounds of burpees over bar and HSPUs. Your score is total time for all components. For total time: 3 rounds of: 15 hang power snatches, 95/65# 15 pull-ups 3 rounds of: 12 overhead squats, 95/65# 12 toes-to-bar 3 rounds of: 9 burpees over bar 9 HSPUsRead more

The sumo deadlift starts in a wide stance – wider than your squat stance. With a torso as upright as you can keep, reach straight down with your arms to grip the bar (arms should be fairly perpendicular to the ground). Using your glutes, drive up to a standing position. You’ll notice the bar does not come off the ground as much as a conventional deadlift, plus your range of motion is lessened. These are the two major advantages to the sumo deadlift and why many powerlifters use this instead of the conventional lift. For death by 10 meters, you will run 1 length (10m) in the first minute, then 2 lengths the second minute, then 3 minutes the third, etc. until you cannot complete the required number for that minute. Strength Sumo Deadlift 5, 5, 5 Conditioning “Death by 10 Meters”Read more