Deadlift (WK 3) 3 x 6 @ 80% 1 x max reps @ 77% 10 Min AMRAP Ladder SDHP, 70/53 (Reps increase by 10 each round: 10-20-30…) 12/9 Cal Ski —-Rest 2 Min—– 10 Min AMRAP Ladder Wall Ball Shots, 20/14 (Reps Increase by 10 each round:10-20-30…) 4 Wall ClimbsRead more

EMOM 10 min 2 hang cleans + 1 Jerk For Time 400m Run 21 Hang Cleans, 135/93 9 Burpees over bar 400m Run 15 Hang Cleans 15 Burpees over bar 400m Run 9 Hang Cleans 21 Burpees over barRead more

Back Squat Week 4 1×5 @88% 2×2 @90-93% 2×1 @95%+ Then…… AMRAP 12 Minutes 2 Muscle Ups (Ring or Bar) 4 Back Squats 225/153 6 Box Jump Over 30/24Read more

Olympic Lifting 1 Snatch Pull + 1 Low Hang Snatch (below knee): Work to a heavy single Jerk: 5 x 1 – all working sets @85%+ ENDURANCE: 30 Min AMRAP 90 Drag Rope DU 70 Sit-ups 50 Push-ups 30 Med Ball Cleans 10 Wall Climbs *Run 400m @5:00-10:00-15:00-20:00-25:00Read more

Happy 30th Birthday to Coach Jess!! ForTime: 30 Box Jumps 24/20 30 DB Hang Snatch-Heavy 30 HSPU 30 DB OHS 30 T2B 30 Burpee Box Step Up and Over with DB (same db as snatch) 30 Cal Bike 30 Devil Press-Alternating arms 300m Run 30 SA DB ThrustersRead more