Clean work today guys, lets get started by hitting a heavy double. Using that number hit two triples from the hang without dropping the bar. This is a good opportunity for those of you who have felt that your percentage work has been too light. Go heavy on the double and have a solid number to work with. “Titan Phase 3 Day 7 Clean Work (22 minutes) 14 minutes to build to a heavy double Squat Clean 2,2,2,2 8 minutes for 2 x 3 Hang Squat Cleans using 80% of today’s double Conditioning AMRAP in 9 minutes Buy in 500M Row In remaining time 10 Burpee Pull-ups 10 Front Squats (95/65) 10 Shoulder to Overhead (95/65)Read more

Strength Alternating EMOM x 10 A. Farmers Carry x 4 lengths (70/53) B.  Strict Press 5 reps (athletes choice) Conditioning 10-1 Dead lift (185/125) Box jump over (24/20) Kettlebell Swings (53/35)Read more

After you come in from the 400M Run you will need to hit 5 reps of the “Bear Complex”. Complete all 5 movements for 1 repetition of the complex. During the complex you may not drop the bar or rest it on the floor. “Running Bear” 5 Rounds for Time Cap 30 minutes Run 400M Complete 5 Unbroken Sets of this Complex: (95/65) 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push PressRead more

For strength today we’ll be working on some volume front squats. Use 60-65% and hit 6 reps on the minute. If you want an added challenge , go from the ground. You’ll have to hustle to get this one done under the cap! Strength Front Squat EMOM x 6 6 x 6 @ 60-65% 1RM 4 Rounds for Time 8 clean and jerks (135/95) 50 Double Unders 6 Muscle Ups time cap 20 minutesRead more

Working on interval sprints today guys, lets choose a weight that allows and unbroken set on the dead lifts. Sprint through the 200M Row and get immediately to the rope. Scale 3 rope pulls for each rope climb. Interval Sprints 5 Rounds of 8 Dead lifts (225/155) 200M Row 1 Rope Climb rest as needed between sets * record your slowest time Cash Out Tabata Sit-upsRead more