Front Squat: 4RM Then.. 1 x 4+ @90% Then… “Broken wings” – (Re-test from 12/1/25) 21 Thruster, 95/63 9 Ring MU 15 Thrusters 7 Ring MU 9 Thrusters 5 Ring MURead more

1a.Snatch w/pause 2” off floor: 3 x 1 2a.Clean Grip RDL: 4 x 6 2b.Jerk: 4 x 1 Endurance 30 MIN AMRAP 120 DU 60 SA DB Hang Cleans 40 SA DB Push Press 20 Box Step-up and Overs w/DB *Run 400m @ Min 5-10-15-20-25Read more

Build to Heavy hang clean Then… “Bardwell’s Beat Down” 5 Rounds of 4 min AMRAP’s (2 min rest after each round) 200m Run 15 Wall Ball Shots, 20/14 10 Deadlifts, 185/113 5 Hang Cleans, 185/113 1 Legless Rope Climb *Max burpee over bar for remaining timeRead more

1a.Bent over Row 1b.Skull Crusher Then… WWPF – 3 Rounds 100m Farmers Carry Relay, 70’s/53’s 20 Synchronized T2B 300m Run Relay 40 synch hurdle Jumps, 24″/20″Read more

Deadlift – Use last weeks wt and achieve 6-8 reps *If you got 6-8 reps last week, increase by 5-10 lbs and try for 4rm again Then… “Bar Fight” – For Time: 21 Hang Power Snatch,95/53 21 Bar Facing Burpee   15 Hang Power Snatch, 115/73 15 Bar Facing Burpee 9 Hang Power Snatch, 135/93 9 Bar Facing BurpeeRead more