1a.Incline Bench Press: 6-4-2 1b.Hammer Curls: 3 x 8-12 Then… Mid-Week Mover – Pick Your Own Adventure and complete anyway 3:00 Front Plank, 45/25 150 Drag Rope DU 100 Sit-ups 75 Kb Swings, 53/35Read more

Snatch- work to a heavy Then… “Altitude Adjustment” – For Time 50 DB Snatches, 50/35 200m Run 1 Rope Climb 40 Db Snatches 200m Run  1 Rope Climb 30 Db Snatches 200m Run 1 Rope Climb 20 Db Snatches 200m Run 1 Rope Climb 10 Db Snatches 200m Run  1 Rope ClimbRead more

Front Squat: 6RM Then… 1 x 6+ @90% Then… “Jackie” 1000m Row 50 Thrusters, 45 30 Pull-upsRead more

OLYMPIC LIFTING 1. Low Hang Clean + Hang Clean: 3 x 1+1 @85%+ 2a.Snatch Grip RDL: 3 x 6-8 (heavy) 2b. OHS: 3 x 3 @ 85% ENDURANCE 3 Rounds 15 target Burpees 30 Sit-ups / Toes 2 Rings / GHD’s 45 Russian KB Swings, 53/35 800m RunRead more

Snatch Bayer Complex Snatch pull + Hang Snatch + Back Squat + Snatch balance + OHS Marks Madness – 20 Min AMRAP 15/12 Cal Bike 10 Box Jumps, 30″/24″ 5 Snatches, 155/113 *Add 1 MU after each roundRead more