Strict Press: Establish a 1RM Then… For Time Run 400m 30 Kb Swings, 70/53 Run 300m 30 HSPU Run 200m 30 SDHP, 70/53 Run 100m 30 Strict Pullups ORDER WED NIGHT FOR SUNDAY DELIVERY Read More
EMOM 7 Minutes 2 Snatch Pulls with shrug and pause 1 Snatch Then… 15 min AMRAP 200m Run 4 Bar Muscle ups 6 Power Snatch 135/93 8 Pistols, alt Lord Commander of the 6 am, Scotty Baby on his throne Read More
Test 1 Rep Max Front Squat Then: 30 – 20 – 10 Alternating Single arm DB/KB Squat Clean Thruster 50/35 Toes to Rings Between each round accumulate 1 min in an L-HangRead More
10 am- Olympic Lifting 11 am- Endurance 25 Minute Clock Run/Row 2 Miles- can row half, run half or full run, full row With Remaining Time: 7 Power Cleans 95/63 7 Ring Pullups 7 Burpees over bar Read More
15 Min Work up to a Heavy Thruster Then: 15-10-5 Thrusters 135/93 Ring Muscle Ups* *sub 30 Pushups or Dips each Round Post Loads and Times to ZEN and Comments: Read More
Bench Press: 3 x 1 (3 sec neg) Strict Weighted Pull-up: 3 x 1 ( 3 sec pause at top) Then…. Wednesday the 14th 14 min AMRAP 400m Run 14 HSPU 14 Power Cleans, 135/93 Read More
EMOM 7 Minutes 2 Snatch Pulls with shrug and hold (2 seconds) 1 Snatch Then….. Tuesday the 13th AMRAP 13 Minutes 200m Run 13 Chest to Bar Pullups 13 Hang Snatch (full depth squat) 115/73 Read More
