15 Min to build to a heavy snatch complex (unbroken) Snatch Hang Snatch OHS then… 2 Rounds For the Twins 100 DU (switch every 50) 38 Synchronized OHS, 95/63 100 DU 38 Alt Squat Snatch, 135/83 100 DU 38 Synchronized Target Birthday Burpees Happy 38th Birthday to the Craven...Read More
AMRAP 15 Min 5 Weighted Pull-ups, 20/14 10 Weighted Pistols, 20/14 15 Russian Twists, 20/14 then…. AMRAP 10 Min 12 Floor Press, heavy (use DB’s) 24 Lateral Box Step overs , (use 1 or both DB’s) Then… For Time: 1600m Run Happy 40th to Lauren Francis (Turkey Bacon)Read More
15 Minutes to a heavy unbroken complex of 1 Clean 1 Hang Clean 1 Jerk Then….. 21 Clean and Jerks 115/73 8 Bar Muscle Ups 15 Clean and Jerks 155/103 6 Bar Muscle Ups 9 Clean and Jerks 185/133 4 Bar Muscle UpsRead More
9am: Oly 10am: Endurance 11:15: yoga 12 min AMRAP Ladder (2-4-6-8-10…) Cal Row Burpee over rower 12 min EMOM (complete 1 round every min on the min) 3 strict pull-ups 6 ring push-ups 9 jumping target squats 12 min AMRAP 12 Alt Russian KB Swings, 53/35 12 Push Press, 53/35 (6 each...Read More
Front Squat: 3-3-3 then… 21-15-9 Hang power clean , 135/93 Front Squat , 135/93 S2OH, 135/93 Refer a friend. If they sign up, you get free stuff Read More
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then: 5 Rounds for time of: 5 Ring Muscle Ups 10 Over Head Squat 95/63 10 Toes Through Rings Post Loads and Times to ZEN and Comments: Read More
