Olympic Lift Technique: -Pause Snatch 2-2-2 -EMOM 12 Minute Clean and Jerk-Increase weight every minute -Clean Grip RDL 5-5-5 Endurance WOD: Jack the Pup AMRAP 35 Minutes 25 Wall Balls 25 Burpees 100m Sandbag Carry 100m Plate Pinch 400m Run 1 Rope Climb 18′Read more

Thruster: Work up to a 2RM Then… “Jackie” For Time 1000m Row 50 Thrusters, 45lb 30 Pull-upsRead more

WWPF: 35 MIN AMRAP 60 Cal Row (Switch EMOM) 25/25 DU Relay 50 Push Press, 115/73 (mix reps anyway) 25/25 DU Relay 40 Synchronized KB Swings, 70/53 25/25 DU Relay 30 Toes 2 Rings (15/15 relay style 25/25 DU RelayRead more

Clean 1-1-1 Then…. 12-10-8-6-4-2 Squat Clean 135/93 Devil Press 1DB 50/35 Cal Bike or SkiRead more

Bench Press: 3 x 6 (1 sec pause 1″ from chest) *immediately into max push-ups after each working set 18 Min AMRAP 100m Farmers Carry 2 Rope Climbs 300m Run 4 BMURead more