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

WWPF – For Time 60/60 DU Relay 120 DB Lunges, 50’s/35’s (split reps anyway) 60/60 DU Relay 100 Chest 2 Bar Pull-ups (split reps anyway) 60/60 DU Relay 80 DB Power Cleans, 50’s/35’s (split reps anyway) 60/60 DU Relay 40 Synchronized Target Burpees 60/60 DU Relay 20 Rope Climbs (Split reps anyway)Read more

2 Rounds 5 Hang Snatch 165/113 1000m Row 5 Hang Snatch 1000m Run 5 Hang Snatch 1000m SkiRead more

Deadlift: Week 2 3 x 8 @ 77% 1 x max reps @ 75% 3 Rounds 400m Run 25 KB Swings 400m Run 25 GHD or Weighted Sit-upsRead more