Olympic Lifting 1. Hang Snatch: Build to heavy 2a.Clean starts w/ 2 sec pause at knee: Heavy 5 x 3 2b.Jerk: 5 x 3 Endurance Murph Prep Ladder 200m run 1 Rd cindy (5 pullups/10 pushups/15 squats) 400m run 2 rds cindy 600m run 3 Rds cindy 800m run 4 Rds cindy 1000m run *Cash Out: 50 Burpees + 50 Cal Ski/Row: Partition anywayRead more

Press: 5-3-1: (1 second dead-stops in bottom) Then… Mainsite WOD Complete as many rounds and reps as possible in 15 minutes of:3 wall walks15 burpees60 double-undersRead more

WWPF – 32 MIN AMRAP “Squat Together, Fall Together” 10 Synch Front Squats, 185/123 10 Strict Pull-ups – partner hangs (mix anyway) 20 Synch Pistols 20 T2B-partner hangs (mix anyway) 30 Synch Wall Ball Shots, 20/14 30 Cal Ski, (mix anyway)Read more

Deadlift: Top set of 8 (try to increase weight from last week) Then… 1 x max reps @90% of 8rm Then….. “Snatch & Collapse” – For Max Reps (21 min time cap) 1000m Row 60 DB Snatches, 50/35 800m Run 30 HSPU 400m Ski Max MU in remaining timeRead more

1a. Bench Press: 3×8@ 75%- 77% 1b. Bicep Curl: 3 x 8-12 (*increase reps or weight from last week) Then… Mid-Week Mover – 20 MIN AMRAP 50 Drag Rope DU 100m OH Carry, (switch arms @50m) 50 Sit-ups 100m Prowler Push, 55/35Read more