Work to heavy: 2 Snatch + 1 OHS Then… “Amanda” 9-7-5 Ring MU Squat Snatch, 135/93Read more

12 MIN For Quality “Skill Shesh” Pick a skill to work on (ex: handstand walk, MU, DU) 12 MIN AMRAP LADDER “CARDIO JUNKIE” Cal Bike Box Jump, 24/20 *ladder: 3-6-9-12-15….. 12 MIN AMRAP “Beach Body” 8 Bench Press, heavy 12 Db’s/Kb’s Bent Over Row (2 db’s/kbs) 15 Situps/GHD Situps / Toes 2 BarRead more

Work to a heavy: 2 Cleans +1 Jerk Then… “DT” 5 Rounds 12 DL 9 Hang cleans 6 S2OH *155/103Read more

Morning/Noon Classes Canceled. Stay Tuned for updates Back Squat: Work to a heavy single *We will officially test next week For Time 60 DU  30 RKB Swings, 70/53 21 C2B Pull-ups 60 DU 25 RKB Swings 18 C2B Pull-ups 60 DU 20 RKB Swings 15 C2B Pull-ups 60 DU 15 RKB Swings 12 C2B Pull-ups 60 DU 10 RKB Swings 9 C2B Pull-ups 60 DU 5 RKB Swings 6 C2B Pull-upsRead more

OLYMPIC LIFTING (WK 3: pulling from blocks) 2 Block Snatch pulls + snatch: 5 x 2+1 2 Block Clean pulls + clean: 5 x 2+1 ENDURANCE FOR TIME 3 Rounds 10 Cal Bike 20 DB Hang Snatch 50/35 10 Burpees 2 Rounds 15 Cal Bike 30 DB Hang Snatch 15 Box Jumps 1 Round 30 Cal Bike 60 DB Hang snatch 30 Burpee Box JumpsRead more