Power Clean: Build to heavy 2 rep Then… For Time 400m Run 20 Power Cleans, 135/93 12 Alt Pistols 300m Run 15 Power Cleans 12 Alt Pistols 200m Run 10 Power Cleans 12 Alt Pistols 100m Run 5 Power Cleans 12 Alt PistolsRead more

a. Bench Press Test 1RM b. Weighted Strict Pullup Test 1RM Then…. 8 Minute Cap: 21-15-9 Cal Bike Thruster 95/63 Then…… 8 Minute Cap: 21-15-9 Toes to Bar Burpee Over BarRead more

Build to a heavy snatch Then… 2 Rounds For Time 50 DB Snatches 400m Ski or Row 50 OH Lunges 400m Ski or Row 50 Box Jumps, 24/20Read more

Test: 1 RM Back Squat Then……. AMRAP 12 Minutes 1 Legless Rope Climb 15’/12′ 3 Burpee Bar Muscle Ups (sub=5 burpee pullups) 30 Double UndersRead more

Weightlifting Technique with TJ: -Clean Pull + Clean and Jerk 5×1 Then, to be done as supersets -Clean Grip RDL 5×5 -Jerk Dips with 3 second pause 5×3 @100-110% ENDURANCE WOD: AMRAP 35 Minutes 200m Farmer Carry (2KB) 35/25 Cal Bike 200m Front Rack Carry (2KB) 500m Row 200m OH Carry (1 KB) 400m RunRead more