15 Minutes to a Heavy Clean and Jerk Then…….. 7 Rounds 10 Burpees Over Bar 10 Hang Power Cleans 115/83 10 Jerks 115/83Read More

Back Squat: 4 x 2 (2 sec pause) @ 88-93% Then… 13 Min AMRAP 22 OH Lunges, 95/63 12 Toes 2 Bar 3 Ring MURead More

Olympic Lifting Power Clean w/pause in catch + Front Squat 3 x 2 @ 70-80% 3 x 1 @ 80%+ Snatch balance (Wk 2) 4 Sets of 4 (pause on every rep) *increase wt from last week Endurance 16 Min AMRAP 20 SDHP 15 Goblet Squats 10 Shoulder 2 OH (5/arm) *Run 400m @ 0:00,...Read More

Open 22.1 Complete as many rounds as possible in 15 minutes of: 3 wall walks12 dumbbell snatches15 box jump-overs 50-lb dumbbell, 24-in boxRead More

0:00-15:00 EMOM 15 Minutes 1 Snatch-Increase weight every minute 17:00-35:00 AMRAP Relay Style 10/8 Cal Bike 2 Rope Climbs 15′ 1 Heavy SnatchRead More

Strict Press: 5-3-1 Then… Five 2-Minute Rounds of: 20 DB box step-ups, 50s/35’s )(20″/16″) Max Reps DB Push Press *Rest 2 Minutes Between RoundsRead More

RDL 8-8-8 Weighted Ring Dip 5-5-5 Then…….. 30 Ring Muscle Ups for Time or 50 Pull and 50 Push for Time *200m Run E3MOM, including at the start*Read More

Build to a heavy complex: 1 Clean Pull + 1 Clean + 1 Front Squat THEN…. 2 Rounds 22 Power Cleans 135/93 22 Burpees over barRead More

Pause Back Squat 3-3-3 (2 second pause on each) 80-85% Then…… 21 Cal Row/Ski 21 Thrusters 95/63 15 Cal Row/Ski 15 Thrusters 135/93 9 Cal Row/Ski 9 Thrusters 165/113Read More

Olympic Lifting -Snatch Pull to knee + pull to shrug + Snatch from Floor -Snatch Balance (wk 1) 4 sets of 3 (pause on every rep) Endurance AMRAP 35 Minutes 5 Strict Pullups(weighted super RX) 10 Dips (weighted super RX) 15 Burpee Box Jumps 20 Cal Row or Ski or 400m Run 25 Turkish Situps...Read More