1a. Bench Press:4×4@80-85% 1b. SA DB Row: 4×8 Then… 5 Rounds For Max Reps 1 Min: HR Pushups 1 Min: Cal Bike 1 Min: Rope Climb 1 MIN: Sandbag Carry, 25’ =1 repsRead more

15 Min to a Heavy Complex: Snatch pull + Snatch + OHS Then…. 12 Min Ladder (2-4-6-8-10-12.…) Alt Devils Press, 50/35 DB Step-over, 24″/20″Read more

Front Squat: 5×1 @85-90% (3 sec pause) Then…. “Jackie” – For Time 1000m Row  50 Thruster, 45/33 30 Pull-ups Read more

Olympic Lifting Clean Pull + Clean: 5 x 1 OHS: 3 x 5  Endurance –AMRAP 30 90 DU 60 Alt RKS, 53/35 30 T2R/GHD Sit-ups 15 Sandbag G2S, 100/75 6 Wall Walks *Run 400 OR Bike/Ski 15/12 cal @Min 5-10-15-20-25Read more

Hang Clean: 2-2-2 Then… Nasty Girls 3 Rounds 50 Air Squats 7 RMU 10 Hang Power Cleans, 135/93Read more