Pausing Push Jerk 4 Sets of the Complex: 1 Pausing Push Press + 1 Push Press 1 Pausing Push Press + 1 Push Press Set 1: 60% of 1RM Jerk Set 2: 65% of 1RM [...]

Pausing Front Squat Complex Build to a Heavy Complex: 1 Pausing Front Squat 1 Front Squat ____________ On the 4:00 x 5 Rounds: 15/20 Calorie Row 40 Double Unders 7 Front Squats 115/165 M- 85/120

3 Rounds: 12 Lateral Dumbbell Burpees 21 Pull-ups Directly Into... 3 Rounds: 12 Alternating Dumbbell Snatches 50/70 35/50 15/21 Calorie Assault Bike ____________ AFTER PARTY Midline 3 Giant Sets: 10 Slow Ring Mountain Climbers 30 [...]

Power Clean & Jerk Build to a Heavy Single _________ 3 Rounds: 50 Air Squats 10 Power Clean and Jerks 95/135 M-75/105 _________ AFTER PARTY Back Squat Waves Set 1: 4 Reps @ 86% Set [...]

Front Squat On the Minute x 9: On the 0: 1 Front Squat @ 78% On the 1: 1 Front Squat @ 81% On the 2: 1 Front Squat @ 84% On the 3: 1 [...]

Pausing Push Jerk- Heavy Set of 2 *2 Second Pause in Dip & Catch ____________ On the 3:00 x 5 Rounds: 15 KBSDHP 35/53 10 Box Jump Overs 20/24 5 Push Jerks *Build to a [...]