Olympic Lifting -1 snatch pull + 1 low hang snatch: work to a heavy -Power Clean: 1rm Endurance – Chipper (35 min cap) 1000m Ski or Row 75 Wall Ball Shots, 20/14 60 Alt DB Hang Snatches, 50/35 45 Toes 2 Rings 30 Target Burpees 15 Strict Pull-ups w/wall ball, 20/14 *Rest of time do...Read More
5 Rounds-5 Minutes , 2 minute break between Bike 0.5 Mile/Ski400m/Run400m 25 Pushups or 15 Ring Dips 50 Double Unders *with remaining time practice a skill Examples: Pullovers, muscle ups, handstand pushups, hs walks, t2b, pegboard, rope climbRead More
Work to a heavy complex: 1 Snatch Pull + 1 Snatch + 2 OHS Then.. For Max Reps: 1 Min Max Double Unders 1 Min Max Burpees over bar 1 Min Max Power Snatches, 75/53 2 Min Max Double Unders 2 Min Max Burpees over bar 2 Min Max Power Snatches 3 Min Max Double...Read More
AMRAP 35 Minutes 5 Muscle Ups, Pullovers or Strict Pullups 10 Second Chin Over Bar Hold (flex arm hang) 10 Strict HSPU 45 Second HS Hold (wall or Freestanding) 20 Alt Pistols 60 Sec Wall Sit 30 GHD Sit-ups 30 Second L-Sit Hold Read More