May 1, 2016




Monday 25th



Take 15 minutes to build to today’s 1-RM Strict Press


20 min AMRAP

6 Handstand Push-Ups
12 Kettlebell Swings 

30 Double-Unders

Today is the "PACING" day. You should aim to find a pace from the very beginning that you can pretty much...

April 23, 2016

Monday 18th



Every 90 sec, for 15 Minutes (10 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.


Run 1 lap
20 Hang Cleans (135/9...

April 15, 2016




Monday 11th




Every 2 mins for 10 sets

8 Goblet Squat

8 One-arm Dumbbell Press (16 Total)



……………………….ADVANCED VERSION…………………..


Every 2 mins for 10 sets:

High Hang Snatch + Hang Snatch

**Build over the course of the 10 sets to something heavy for today.




April 9, 2016

Monday 4th



Every 2 mins, for 5 sets 
1 Hang Snatch + 3 Overhead Squats

**Build over the course of the five sets to today’s heaviest.


9 min AMRAP
3 Hang Snatches 
6 Overhead Squats 

9 Burpees Over the Barbell

This is intended to train your precisio...

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