Olympic Lift Technique: -Snatch Pull to Knee + Snatch Pull to Power Position + Full Snatch 5×1 above 80% -Pause Jerk 5×1-Heavy Father’s Day Endurance WOD: AMRAP 12 Minutes Run 200m/walk 100m AMRAP 12 Minutes Farmer Carry Sled Pull-Perform 10 burpees after each 100m AMRAP 12 Minutes Hard Cindy 5 Weighted Strict Pullups 10 Decline Pushups 15 Back Squats 45/33Read more

Deadlift: 5(80%+)- 3(85%+)- 1 (90%+) Then…. From The Main Site For Time: 45 Kb Swings 400m Run 35 Kb Swings 800m Run 25 Kb Swings 1200m Run 15 Kb Swings RX: 53/35Read more

WWPF 10 Min AMRAP – 1 partner runs 400m and the other accumulates max wall balls. Switch when the 400m is completed 400m Run Max Wall Balls, 20/14 10 Min AMRAP – 1 partner rows 500m and the other accumulates max devils press. Switch when the 500m row is competed 500m Row Max SA Devils Press, 50/35 10 Min AMRAP – 1 partner bikes 30/20 cal and the other accumulates max Box Step-overs. Switch when the bike is competed. 30/20 Cal Bike Box Step-overs, 50/35Read more

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch + 1 OHS Then…… 3 Rounds-25 Minute Cap 50 Double Unders 10 Strict Pullups 3x Snatch Complex (1 Snatch Pull + 1 Hang Snatch + 1 OHS) 155/103 800m RunRead more

Bench Press: 3 x 6 (no pause) *Follow each set with max push-ups 4 Rounds: For Max Reps 1 Min Max Sandbag Ground to OH, 100/75 1 Min Cal Ski 1 Min Target Burpee 1 Min Toes 2 Rings *1 Min Rest after each roundRead more