Olympic Lifting -Hang Snatch: 4 x 2 @ 80%+ -RDL: 3 x 6-8 Reps (3 sec eccentric + 1 sec pause in stretch) -Jerk(pause in catch): Work to heavy single Endurance 17 Min AMRAP 30/20 Cal Row 15 Burpees Toes 2 Ring Ladder: 5-10-15-20… AND 17 Min AMRAP 30/20 Cal Ski 20 Situps SA DB Hang Clean Ladder: 10-20-30-40…..Read more

Deadlift: 5-5-5 Then… FOR TIME 400m Run 21 Deadlifts, 225/153 21 HSPU 400m Run 15 Deadlifts 15 HSPU 400m Run 9 Deadlifts 9 HSPURead more

WWPF- 35 min AMRAP 50 Cal Bike (mix anyway) 2 Alt Rope Climbs 40 Sandbag Lunges (Mix anyway) 2 Alt Rope Climbs 30 Synchronized KB Swings, 70/53 2 Alt Rope Climbs 20 Sandbag Squats (Mix Anyway) 2 Alt Rope Climbs 10 Synchronized Strict Pull-ups 2 Alt Rope ClimbsRead more

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch + 1 OHS Then….. El Syd (to be done like The Chief) 5 Rounds of 3 Minute Intervals, 1 Minute Rest Between Each 3 Power Snatches 115/73 6 OHS 9 Ring PushupsRead more

Bench Press: Establish a 1RM Then, 20 Min AMRAP 200m Weighed Run, 45/25 15 Plate Ground 2 OH, 45/25 9 Plate BurpeesRead more