Tuesday 4/8/2025

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Strength 1
Clean Deadlift + Clean Pull 3x3
3x3 Clean Deadlift + Clean Pull @85-90%

Strength 2
Power Clean + Push Jerk 6x2
Every 1:30 (6 sets)
1 Power Clean + 1 Push Jerk @75%+ of Clean and Jerk 1RM
-into-
3x3 Clean Deadlift + Clean Pull @85-90% of Clean and Jerk 1RM

WOD
"Kylo Ren"
For Time:
50 Deadlifts 225#/155#
50 Bar Facing Burpees
-Partition as desired-

Monday 4/7/2025

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Strength 
Back Squat 1x20
Week 3: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

WOD
"Anakin"
For Time:
10 Thrusters 95#/65#
20 GHDs (Scale V-Ups)
10 Thrusters 95#/65#
20 Toes to Bar
10 Thrusters 95#/65#
20 Toes to Bar
10 Thrusters 95#/65#
20 GHDs (Scale V-Ups)
10 Thrusters 95#/65#

Friday 4/4/2025

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Strength 1
Power Snatch + Hang Squat Snatch + Overhead Squat 1x3
Every 1:00 (10:00)
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch
-followed by-
3×3 Snatch Pull @80-90%

Strength 2
Snatch Pull 3x3
3×3 Snatch Pull @80-90%

WOD
"Action Hank
For Time:
21-18-15-12-9-6
Deadlifts 185#/125#
GHDs (Scale  V-ups or Stick Sit-ups)