Back Squat: Test 1 RM Then…… 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHSRead more

Olympic Lifting Snatch w/ pause 2″ off the floor + hang Snatch: 5 x 1 Snatch Grip RDL: 3 x 8-10 (heavy) Snatch Balance: 3 x 3 Endurance 3 Rounds 50 Cyclist Squats, 53/35 (45/25 plate for heels) 25 Double Unders 40 Single Arm KB Swings, 53/35 25 Double Unders 30 Toes 2 Rings or GHD Sit-ups 25 Double Unders 20 Plate Ground 2OH, 45/25 25 Double Unders 10 Strict Pull-upsRead more

Hold That Thought AMRAP 35 Minutes 20 Cal Bike or 400m Run 2 Minute Wall Sit 20 Sandbag Squats 100/75 90 Second Sandbag Hold 20 KB Deadlifts 70s/53s 1 Minute Farmer Carry Hold 70s/53s 20 DB Push Press 50s/35s 45 Second Overhead Hold 50s/35sRead more

Happy 16th Birthday to Jojo The Pug!!! AMRAP 32 Minutes-Partner WOD 160 Double Unders (one partner at a time) 16 Synchronized DB Hang Snatch-Heavy 16 Cal Bike while partner does 16 Cal Ski, then switch 16 Ring Muscle Ups (one partner at a time) 160 Sit Ups (partner holds plank)Read more

EMOM 10 Min 2 Power Cleans + 1 Jerk Then… 20 MIN AMRAP 5 Power Clean & Jerks, 135/93 10 Burpees over bar 15 Wall Ball Shots, 20/14Read more