15 Minutes to work up to heavy Clean and Jerk Then….. AMRAP 17 Minutes 400m Run 3 Rope Climbs 18′ 1 Clean and Jerk 225/153 or 85% of Part 1  Read More

TWOW: 1 Mile Run as fast as possible, then 4x200m Striders(longer stride, exaggerate running form) at RPE 5-6 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict...Read More