10-7-2025
Skill : Complex :6 power clean + touch and go power clean + 3-shoulder to overhead + strict press or
10-6-2025
Skill : 5×5 deadlift metcon : for time 25 pull ups then 4 rounds 10 v ups, 15 box jumps
10–5-2025
Skill: complex :6 squat Snatch + snatch balance + 2 overhead squats metcon : Nicole Amrap 20 400m run max
10-4-2025
Skill : 6×10 inverted row metcon: 5 rounds 25 pulls on ski 10/8 15 push up / burpees 10 pairs
10-2-2025
Skill : 5×5 back squats metcon : 10-9-8-7-6-5-4-3-2-1 Alternating pistols x5 double unders
10 – 1 – 2025
Skill: 8 x 3 jerks metcon: 21–15–9 toes to bar single arm dumbbell snatches 50/35 toes to bar single arm
9-30-2025
Skill : 20 minute snatch practice Metcon : Amrap 20 1:Complex 5 touch and go deadlifts (no mixed grip) 225/135
9-29-2025
Skill : complex : 6 Squat clean + front squat + hang squat clean + front squat metcon: 21-15-9 dumbbell
9-27-2025
Skill : Clean Complex : 3 – touch and go deadlift / 2 – touch and go power clean /
