4 1/2 minutes per station to complete the 30 reps. Since you can break the work up however you see fit, it is expected that you pile on the weight. This cycle is almost

Clean & Jerk 8×1 starting at 70%. Work up heavy but no misses. DT Five rounds of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6

  PAMC 2.0 day 6 We are on second day of PAMC this week. We are changing it up a bit. We will go to 90 seconds on each movement but that means you

Deadlift 5×1 @ 80% Then 7-6-5-4-3-2-1 Deadlift 405#/285#) Muscle Ups. Strict MU = CT

Choose 1, 3RM hang squat clean or 3RMThruster Then not for time 75 Hip Extensions 50 GHD sit-ups 50 hip extensions 25 GHD sit-ups Then Row or Run 800 M for time

We have been 2 weeks in the acclamation phase of the metabolic conditioning circuit and it’s time to start pushing it. I have added another set to the mix so I want you to

PAMC 2.0   Day 4 Today is different from Tuesday as you will add weight to the bar. I would suggest 5# on each movement. If you started too heavy on Tuesday, readjust. If

Friday PAMC 2.0 day 2 Today is different from Tuesday as you will add weight to the bar. I would suggest 5# on each movement. If you started too heavy on Tuesday, readjust. If