3 Rounds 10 DB/KB Hang Squat Cleans, 53/35 200m Run or Row 10 Target Burpees 2 Rounds 15 DB/KB S2OH, 53/35 300m Run or Row 15 Pull-ups 1 Round 30 DB/KB Squat C&J 600m Run or Row 30 Burpee Pull-upsRead more

Olympic Lift Technique with Jess: -Clean with pause 2″ off floor 5×1 @85%+ -Zombie Squat 3×5 -Bulgarian Split Squat 3×8 Endurance WOD: Run 1 Mile or Row 2k 100 Walking Lunges 75 KB Swings 50 Weighted Sit Ups 25 Burpee Box Jumps Run 1 Mile or Row 2kRead more

Starting with a 6-minute time cap,complete as many reps as possible of:5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2)*If completed before the 6-minute timecap, add 3 minutes to the time cap andcomplete:20 strict handstand push-ups50 double-unders9 snatches (weight 3)*If completed before the 9-minute timecap, add 3 minutes to the time cap andcomplete:20 strict handstand push-ups50 double-unders6 snatches (weight 4)♀65 lb, 95 lb, 125 lb, 155 lb♂95 lb, 135 lb, 185 lb, 225 lb TEST VARIATIONSRx’d (16-54)♀ Snatch- 65, 95, 125, 155 lb♂ Snatch- 95, 135, 185, 225 lbScaled (16-54)♀ Scaled wall walks, single-unders, hand-release push-ups,snatch- 45, 65, 75, 85 lb♂ Scaled wall walks, single-unders, hand-release push-ups,snatch- 65, 95, 115, 135 lbTeenagers 14-15♀ Snatch- 45, 65, 75, 85 lb♂ Snatch- 65, 95, 115, 135 lbScaled Teenagers 14-15, Scaled Masters 55+♀ Scaled wall walks, single-unders, hand-release push-ups,snatch- 35, 55, 65, 75 lb♂ Scaled wall walks, single-unders, hand-release...Read more

Open WOD Prep: EMOM 10 Minutes 20 Double Unders + 1 Snatch (increase weight every round) Then….. AMRAP 18 Minutes-Relay Style 5 Sandbag Over Shoulder 100′ Farmer Carry 53s/35s 1 Rope Climb 18′Read more

10 Minutes Handstand Walk Practice AMRAP 10 Minutes 5 Handstand Pushups 10 Strict Pullups 15 Alt DB Hang Snatch 50/35 AMRAP 10 Minutes 5 Ring Dips 10 DB Push Press 50/35 15 Cal Ski or 400m RunRead more