10 MIN EMOM 2 snatch pulls + Snatch 10 Min AMRAP – “Whiplash” 12 DB Hang Snatches, heavy 30 Drag Rope DU 10 Min AMRAP – “Gun Show” 12 Bicep Curls 12 Tricep Skull Crushers *DB’s or Barbells in play for either movementRead more

1a. Turkish Get-up: Work to a heavy Single w/barbell 1b. Wt Pull-up: 3 x 3 Then…. For Quality: 10-9-8-7-6-5-4-3-2-1 Bench Press, (men:bw / women: 3/4 bw) C2B Pull-up  *Max L-Sit after ALL even Rounds (10-8-6-4-2)Read more

Work To A Heavy: 2 clean pulls + 1 Clean Then…. “Switch Hitter” – 3 Rounds For Time 36 SA DB Cleans, 50/35 (both ends touch floor) 24 Box Jump Overs, 24″/20″ 12 HSPURead more

Single Leg Step-up: 4 x 6 Then… “Super Bowl Hangover” – EMOM 18 Min Min 1: 12/9 Cal Bike Min 2: 5 Back Squats, 225/153 Min 3: 4 RMURead more

Olympic Lifting Snatch from blocks: 5 x 2 Clean from blocks: 5 x 2 Endurance AMRAP 35 MIN 15 Burpee over DB 30 Box Jumps 15 Toes 2 Rings 30 SA Hang C&J 15 Pull-ups 30 Air Squats *Row/Ski 400m or Bike 15/12cal @ Min 5:00 – 10:00 – 15:00 – 20:00 – 25:00 – 30:00Read more