Deadlift: Establish 1 Rep Max Then… Quarterfinals Workout 3: 12 MIN CAP 3 rounds of: 50 double-unders 10 deadlifts, weight 1 (lightest) 2 rounds of: 50 double-unders 10 deadlifts, weight 2 1 round of: 50 double-unders 10 deadlifts, weight 3 (heaviest) ♀ 153, 183, 223 lb ♂ 225, 275, 315 lbRead more

Bench Press: 1RM Then… 12 min AMRAP: For Quality: 8 Barbell Bent Over Rows, 135/93 8 DB Bench Press, Heavy 8 Toes 2 Bar 0R GHD Sit-ups Cash Out:  50 cal bike Read more

Build to a heavy: 2 Cleans + 1 Jerk Then…. 5 Rds of 3 min AMRAP’s 5 Burpees over bar 3 Clean & Jerks, 135/93 1 RMU *1 min rest between rdsRead more

Back Squat: 1RM Then… 4 Rounds: of :40on /:20off :40 Rot Med Ball Throws :40 Plyo Push-up :40 lateral Box Jump oversRead more

OLYMPIC LIFTING 1. 2 Snatch pulls + Snatch + OHS: 3 x 1+1 2a. Clean Pulls: Heavy 5 x 3 @ 90-100% of clean 2b. Jerk: 5 x 2 @85-90% ENDURANCE  “Ruck With Me” – 35 min AMRAP 300m Ruck Run 20 Ruck Step-up & Overs, 24″/20″ 15 Burpees Over Ruck 10 Ruck Push-ups 5 Ruck pull-upsRead more