Posts from September 2026

Snatch ComplexHeavy Day 7 sets for load:1 hang power snatch1 overhead squat1 hang squat snatch– Increase load[…]

Bend and Snap On a 15:00 clock:80 burpeesMax shuttle box jump-overs in the remaining time (20/24 in)–[…]

Scaredy O’Connor Skill WorkPre-workout skillKipping pull-up clinic 3 rounds for time:15 thrusters (65/95 lb)15 pull-ups400-m run

Rest day

SERVICE CUP 1For time:50 wall-ball shots (4/6 kg) (2.7/3 m)50 box jump-overs (51/61 cm)50 wall-ball shots50 med-ball[…]

AMRAP 10:30 AbMat sit-ups10/15-cal row Post-workoutAccumulate:25 GHD back extensions25 GHD hip extensions

Rest day