Olympic Lifting -Hang Snatch: Build to a heavy 2 rep -OHS: 5 x 3 -Snatch Grip RDL: 5 x 5 Endurance 16 Min AMRAP 30 Hang DB Snatches, 50/35 20 OH Lunges, 50/35 10 Toes 2 Rings 16 Min AMRAP 50 Double Unders 300m Run 15/10 Cal BikeRead more

23.2A: Complete as many reps as possible in 15 minutes of:5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor) TEST VARIATIONSRx’d (all ages)♀ Burpee pull-ups, 50-ft shuttle run♂ Burpee pull-ups, 50-ft shuttle runScaled (all ages)♀ Burpees, 50-ft shuttle run♂ Burpees, 50-ft shuttle runRead more

Work up to a Heavy Thruster (practice for 23.2B) Then…… AMRAP 20 Minutes Relay Style 5 DB Cleans-2DB 50s/35s 10 Wall Balls 25 Double UndersRead more

0:00-10:00 Work up to a heavy Clean and Jerk 12:00-22:00 100m Sandbag Carry 25ft Handstand Walk or 45s HS Hold 24:00-34:00 Ski/Bike/Run as far as possibleRead more

Deadlift: 4 x 3 @90-95% (3 sec neg) Dips: 4 x 5 (3 sec neg/add weight) Then… 21-15-9-6-3 Deadlift, 205/143 Burpee Over Bar *1 Rope Climb after each roundRead more