10 MIN EMOM Snatch Start (floor 2 Knee) + Snatch Pull + Snatch Then… 20 MIN AMRAP 50 ALT DB Hang Snatches, 50/35 40 DB Box Step-overs, 50/35 30 Burpees Over DB 200m Weighted Run, 50/35Read more

Front Squat Test 1RM Then… AMRAP 15 Minutes  10 Front Squats 165/113 100m Sled Push 55/35 12/10 Cal BikeRead more

Olympic Lifting -3 Position Snatch: High Hang + Hang (mid-thigh) + Floor -Jerk: 5 x 2 17 MIn AMRAP 200m Run 21 KB Swings 12 Pull-ups *Run increases by 200m every round 17 Min AMRAP 500m Row 15 Thrusters, 75/53 7 Burpees over barRead more

Reminder:8am Class only, then open gym until 10am AMRAP 30 Minutes  100m Sandbag Carry-Heavy 10 Pullovers 200m Sled pull 55/45 (pull, not push) 20 Burpees 300m Run 30 Wall BallsRead more

Wacky Wiser Partner Friday For Time: 50-40-30-20-10 Cal Row Snatch: 95/53, 115/73, 135/93, 155/113, 175/133 Toes 2 Bar (partner hangs) *Perform a 200m Run Relay after each full roundRead more