OLYMPIC LIFTING Hang Clean: Work to a heavy double Jerk: 5×1 (Pause in dip and catch) Single Leg RDL (modify with split stance): 3 x 6-8 reps ENDURANCE-30 MIN AMRAP 400m Run 20 Pull-ups 400m Run 30 Burpees 400m Run 40 KB Swings 400m Run 50 Box JumpsRead more

23.1 Complete as many reps as possible in 14 minutes of:60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb ball to 10-ft target, 135-lb cleans  TEST VARIATIONSRx’d (16-54)♀ 14-lb ball to 9 ft, 95-lb cleans♂ 20-lb ball to 10 ft, 135-lb cleansScaled (16-54)♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-overbar pull-ups♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chinover-bar pull-upsTeenagers 14-15♀ 10-lb ball to 9 ft, 65-lb cleans♂ 14-lb ball to 10 ft, 95-lb cleansScaled Teenagers 14-15♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-overbar pull-ups♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chinover-bar pull-upsMasters 55+♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-upsScaled Masters 55+♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-barpull-ups♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans,...Read more

23.1 Row Practice 3 x 30 (men) / 20 (women) cal row Then…. WWPF 20 Min AMRAP – Relay Style 1 Rope Climb 10 Burpees 30 Double UndersRead more

Hang Power Clean 2-2-2 Then…. AMRAP 15 Minutes 10 T2B or T2 Rings 10 Hang Power Cleans 115/73 10 Front Rack Lunges 10/8 Cal Bike or 200m Run Optional Cash Out: 43 Birthday Burpees for Blake!Read more

Deadlift: 3 x 5 @ 85-88% (3 sec eccentric) Dips: 3 x 6 (3 sec negative) Then…. “Helen” 3 Rounds 400m Run 21 KB Swings 12 Pull-upsRead more