2 T&G Cleans + 1 Jerk: Work to a heavy Then…. “Clean Getaway”– For Time:  400m Run 30 Cleans, 135/93 300m Run 20 S2OH, 135/93 200m Run 10 Burpee BMU 100m Run Read more

Front Squat: Establish a 4 Rep Max Then… EMOM 15 Min 1: 12-15 / 9-12 Cal Bike Min 2: 12-15 Toes 2 Rings Min 3: MAX Push-upsRead more

OLYMPIC LIFTING 1. Low hang Snatch + hang snatch: 3 x 1+1 2a. Clean Grip RDL: 3 x 6-8 2b. Jerk: 3 x 2 ENDURANCE – AMRAP 35 MIN 600m Run  50 Box jumps, 24″/20″ 400m Run 30 Burpees  200m Run 10 Burpee Box Jump, 24″/20″Read more

Work to a heavy clean Then… 4th of July JesSpectacular  4 Rounds For Time: 7 Cleans, 185/123 76 DU 250m SkiRead more

1a. Bent Over Row: 3 x 6-8 1b. Skull Crushers: 3 x 8-12 WWPF – AMRAP 20 12 Strict Pull-ups (partner hangs) 50’ Front Rack Carry Relay (2 KB’s) 12 Synch target Burpees 50’ OH Carry Relay (2 KB’s)Read more