EMOM 10 Minutes 2 Cleans + 1 Jerk Then…. Happy 37th Birthday to Pam!! For Time: 37 Clean and Jerks 135/93 1000m Ski 37 Back Squats 1000m RunRead more

Deadlift 3 x 4@90% Then 1 X ME @ 85% Then…… 4 Rounds 15 HSPU 50 Double Unders 400m RunRead more

10 Min EMOM 1 snatch + 2 OHS 3 Rounds 30/25 Cal Row 30 DB Hang Snatch, 50/35 —–2 Min Rest—— 3 Rounds 20/15 Cal Bike 20 OH DB Lunges, 50/35Read more

Back Squat-Test 1 RM Then….. Mole Day WOD AMRAP 15 Minutes 6 Ring Pullups 10 Hang Cleans 115/73 23 Box Jump Over 24/20Read more

Olympic Lift Technique Class: -Snatch Pull 5 x 3 over 100% (overload before full snatches) -Snatch 5×2 Endurance WOD: Starts at 10am AMRAP 12 Minutes 100m Sprint/100m jog recovery AMRAP 12 Minutes 3 Strict or L Pullups 5 Ring Dips 7 Weighted Pushups AMRAP 12 Minutes 10 Cal Bike 15 Wall Balls 20 BurpeesRead more