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

1A. Barbell Bent Over Row: 3 x 6-8 1B. DB Skull Crusher: 3 x 8-12 WWPF YGIG – 20 MIN AMRAP 6 C2B pull-ups 25ft Sandbag lunge, 100/75 6 burpees over sandbag  25ft sandbag lungeRead more

Deadlift: 1 x 4-8 reps *If you got 6-8 reps last week, increase by 5-10 lbs and try for 4 rep max again Then… “Downward Spiral” – FOR TIME 1000m Row 55 Box Jumps, 24″/20″ 30 Deadlifts, 255/173 15 Strict HSPU 3 legless Rope ClimbsRead more