1a. Bench Press : 3 x 10@ 65-70% 1b. DB Bicep Curl: 3 x 8-12 reps Then…. “Mid-Week Mover” – (1 min break between amrap’s) 4 Min AMRAP 400m Run  Max Reps Deficit Push-ups 4 MIN AMRAP 400m Run Max Reps Jumping Pull-ups (RX=above max reach) 4 MIN AMRAP 400m Run Max Reps Rotational Ball Throws 4 MIN AMRAP 400m Run Max Reps Box Jump Overs, 24/20Read more

Build 2 Heavy: 2 Snatch + 1 OHS Then… “Snatching Annie” 50 DU 50 Situps 10 DB Snatches, heavy 40 DU 40 Situps 10 DB Snatches 30 DU 30 Situps 10 DB Snatches 20 DU 20 Situps 10 DB Snatches 10 DU 10 Situps 10 DB SnatchesRead more

Back Squat (wk1) 3 x 5 @ 75% 1 x max reps @ 75% Then… Complete reps of: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135/93 Burpee over bar *3 MU or Pull-overs after each ODD roundRead more

Olympic Lifting 1. Snatch + 2 OHS: Work to a heavy 2a. Clean pulls: 5 x 2 2b. Jerk: 5 x 2 Endurance 17 MIn AMRAP 400m Run 21 WB Shots, 20/14 12 SA Devils Press, 50/35 17 MIn AMRAP  400m Ski 21 SDHP, 70/53 12 Toes 2 Rings Read more

Strict OH Press: Establish a 1RM Then… “Shoulder the Load” – 20 Min AMRAP 50’feet Sandbag Lunges, 100/75 30 Box Jump overs, 24″/20″ 15 Pull-ups 10 sandbag S2OHRead more