Work to a heavy: Power Clean + Hang Power Clean + Push Jerk Then… FOR TIME 400m Run 21 Power Cleans, 135/93 12 HSPU 400m Run 15 Power Cleans, 165/113 12 HSPU 400m Run 9 Power Cleans, 185/133 12 HSPURead More

Back Squat 4 Rep Max Then, 3×4 per leg Split Squats @60-65% Then… AMRAP 15 Minutes  10 Db burpee step up and over 50/35-Knee Height 15 Toes To Bar 20 DB Hang Snatch 50/35Read More

Olympic Lifting Snatch Pull + Snatch: 5 x 1 Clean: 2-2-2-2-2 Endurance – Bardwell’s Birthday Bash: Round 2 3 Rounds: 800m Run 48 Wall ball Shots 48 Push-ups 10 BMU (scale w/20 pull-ups) 1 Legless Rope ClimbRead More

0:00-13:00 Heavy Clean 15:00-25:00 AMRAP 10 Minutes  1 Clean (85%) 5 HSPU 100m Run 27:00-37:00 AMRAP 10 Minutes  30 Double Unders 15 Burpees 200m RunRead More

Wacky Wiser Partner Friday 3 rounds (38 min time cap) 40 Front Rack Lunges (mix reps anyway) 30/20 cal Bike relay = men=15/15 / women=10/10 30 Thrusters 30/20 cal bike 20 Synchronized Burpees 30/20 cal bike *RD1: 95/63, RD2: 115/73, RD3: 135/93Read More

Bench Press 5-3-1 Then… AMRAP 18 Minutes  5 bench @80% 10 box jumps-high 300m run Read More

10 MIN EMOM: 1 Hang Squat Snatch + 2 OHS Then… 2 Rounds for time: 30 Hang DB Snatch, 50/35 30 Drag Rope DU 30 Pull-ups 30 Drag Rope DURead More

Back Squat 4 Rep Max Then, 3×4 per leg Split Squats @60% Then… 21-15-9 Power Clean 165/113 HSPU *200m Run after each round *Read More

Olympic Lifting -Every 2 minutes for 12 minutes: 1 power clean + 2 front squats + 1 Jerk -Snatch balance: 3-3-2-2-1-1-1 Endurance – Happy Birthday Kat 3 Rounds (40 min cap) 9 Ruck Pull-ups 200m Ruck Run 28 Ruck Med Ball Cleans, 20/14 200m Ruck Run 47 Sit-ups – ruck break 200m Ruck RunRead More