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

Work To A Heavy Complex: Clean + Hang Clean + Jerk Then… For Time 400m Run 21 Hang Cleans, 135/93 12 burpees over 400m run 15 Hang cleans, 155/113 12 Burpees over bar 400m Run 9 Hang cleans, 185/133 12 Burpees over barRead more

Back Squat: (wk2) 4×4@80% *last set= max reps Then… “Fran” 21-15-9 Thruster, 95/63 Pull-upRead more

Endurance– AMRAP 35 30 DB hang snatch 30 Situps  30 Cal Ski 20 DB OH Lunges 20 Toes 2 Rings 20 Cal Bike 10 Db Devils Press 10 GHD Situps 10 40’Shuttle RunsRead more