STRENGTH - Snatch Complex: Snatch + Overhead Squat: 4x3 (2 Snatch + 1 OHS) @ 75% Post: 3 Sets of 12 Barbell Curls (for elbow [...]

GRIZZLY- 4 Sets- 3 Min AMRAP 400m run 5 Strict Pull Ups Max rep strict handstand push-ups in remaining time Rest 1 minute between each [...]

Snatch Balance (2x2 @ 50%) Sots Press (2x5 light) - Focus on clean, precise movement under fatigue GRIZZLY- 10:00 AMRAP 5 Hang Clean and Jerks [...]

STRENGTH - Deadlift (Wave 3): 3-2-1, 3-2-1 @ 75-85-90% Post: 3 sets of 10 Dumbbell Arnold Press GRIZZLY- 4 sets 2:30 AMRAP 10/12 Calorie Air [...]

STRENGTH - Clean & Jerk Complex: Clean + Front Squat + Split Jerk (Or Push Jerk) (4x2 @ 75-80%) - Focus: Strong catch, tight front [...]

GYMNASTICS: Pulling Week 4- 8 minute EMOM Level 1: Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows [...]

STRENGTH - Back Squat (Wave 3) 3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90% Post: 3x10 Barbell Rows (supinated grip) GRIZZLY- 6 Rounds 8 Dumbbell [...]

GRIZZLY- Teams of 2- 5 Rounds (each) Partner 1: 24/30 Calorie Row Partner 2: 3-2-1 Squat Cleans 115/165 M85/120 with 3 Strict Pull Ups after [...]

Snatch Complex: Snatch Pull + Hang Snatch (5x2 @ 75-80%) - Focus: Speed under the bar and secure catch Post: 3 sets of 10 Band-Resisted [...]

Skill Focus (Split Jerk): - Split Jerk w/ Pause in Dip & Catch (4x2 @ 50-60%) - Tall Split Jerk Drill (3 sets of 3 [...]