WOD

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch Then…. AMRAP 13 Minutes 50 Double Unders 25 DB Hang Snatch 50/35 15 Toes to Bar

Front Squat (wk6) 4 x 2 @ 93-98% Then… For Time 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/103 HSPU

Olympic Lift Technique Class Test: Jerk 1 RM Clean Pull 5×3 @ 120% Endurance Class: 12 Minute AMRAP 200m Sprint/100m Walk 12 Minute AMRAP 20... Read More

AMRAP 10 Minutes 3 Strict HSPU 5 Strict Chest to Bar Pullups 7 Ring Dips AMRAP 10 Minutes 10 Burpees to Target 20 Thrusters 45/33... Read More

WWPF – 36 min cap 150 Wall Ball Shots 100/80 Cal Bike *Both Partners work at the same time but on different movements 400 Double... Read More

Clean and Jerk 1-1-1 Then…… 2 Rounds 15 Hang Cleans 135/93 15 Jerks 20 Burpees Over Bar 600m Run

Deadlift Deload Week 3 x 5 @ 70-75% Then…. 16 Min Ladder (3-6-9-12-15….) KB Swing, 70/53 Box Jumps, 24/20 Toes through Rings

0:00-10:00 Work up to Heavy Hang Snatch 12:00-22:00 Sled Sprints 50m 45/25 Walk Back Recovery 24:00-34:00 AMRAP 10 Minutes 15 Hand Release Pushups 30 Split... Read More

Front Squat: 4 x 2 @ 90-95% Then… 3 Rounds 400m Run 21 Pull-ups 12 Thrusters, 135/93

Olympic Lifting Technique -3 Position Snatch (floor, below knee, above knee) 4 sets > 75% -Jerk Pauses w/ 2 sec pauses: 5 heavy singles Endurance... Read More