1.1 Snatch + 2 OHS: 3 x 1+2 @ 80%-85% 2a. Hang Power Cleans: 5 x 2 2b. Jerk: 5 x 2  Endurance “Swingin’ Cindy” 3 Rounds of 10 min AMRAP’s *Rest 3 min between rounds Buy In: 600m Run (2 laps around inside parking lot) Then… 5 pull-up 10 pushups 15 Kb Swings, 53/35Read more

OH Press: 4 x 3 (deadstops in bottom) Then… “3/4 Kelly” – 3 Rounds 400m Run 30 Wall Ball Shots, 20/14 30 Box Jumps, 24″/20″Read more

WWPF 15 min to a heavy: 1 Hang Clean + 2 Front Squats “Passing the Pain” – YGIG- 20 min 9 Hang Cleans, 50’s/35’s 7 Front Squats, 50’s/35’s 5 Burpees over DB’s (both)Read more

Deadlift: Establish a 6rm then… 1xMax Reps @ 90% Then…. “Pulling the Abyss” – For Time 50/40 Cal Row 15  Deadlift, 225/153 6 RMU 50/40 Cal Row 10 Deadlifts, 275/183 6 RMU 50/40 Cal Row 5 Deadlift, 315/223 6 RMURead more

1a. Bench Press: 3×6 @77-80%  *Max Reps on 3rd set 1b. Bicep Curls: 3×8-12 (Dead stop pause in bottom) *Max Reps on 3rd Set Then… Mid-Week Mover– Complete in any order  100 Push-ups 300 DU 150 sit-ups 400m Farmers Carry, 70’s/53’sRead more