Olympic  1. Low hang + Hang Snatch: 3 x 1+1  2a. Power Clean w/pause in catch: 3 x 1  2b. Jerk Dip + Jerk: 3 x 1+1 Endurance  “Smurf” 1 Mile Run 10 Rounds: 5 Sandbag G2S 10 Box Jumps/Step-ups 15 Push Press, 45/33 1 Mile Row Read more

“Groundhog Day” – 5 Rounds 400m run 30 Air squats 20 Sit-ups 10 Burpees Rest 2 min Read more

WWPF – 3 Rounds 6 Alt Rope Climbs 24 Strict Pull-ups (partner hangs) 50 Synch Hurdle Jumps, 24”/20” 24 Weighted Push-ups, 55/25 6 Alt wall walksRead more

Deadlift: 1 Rep Max Then…. For time 21-15-9 Hang Clean Front Squat Shoulder 2 OH RX: 135/93Read more

Bench Press: Establish a 1 Rep Max Then… Mid Week Mover 4 Rounds of :40 work/:20s rest  Cal Ski  Landmine Bear Crawls Drag Rope DU Plate Ground 2 OH, 45/25 *Completing each movement is 1 full round.Read more