EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. AMRAP 16 Minutes 10 DB Snatch-Heavy 10 DB OH Lunge 15/12 Cal SkiRead more

Back Squat: 1 rep max Then… For 10 Minutes Power Clean,135/93 + Burpees For the ladder pattern, perform 1 clean for the first minute, followed by max reps burpees. Perform 2 cleans the second minute, followed by max reps burpees. Perform 3 cleans the 3rd minute, followed by max reps burpees. Continue this pattern until 10 minutes runs out.Read more

Olympic Lifting Warm-up – No Feet Snatch: 10 min to build to a heavy technical single Then, 1.Snatch w/pause in catch: 4 x 1 @ 85%+ 2a.Overhead Squat: 3 x 3 @ 80-85% 2b.Single Leg RDL: 3 x 6 Endurance Chipper 200 Double Unders 2 Rope Climbs 1 Mile Run 2 Rope Climbs 75 Wall Ball Shots, 20/14 2 Rope Climbs 50 SA Devils Press, 50/35 2 Rope Climbs 25 C2B Pull-ups 2 Rope ClimbsRead more

Strict Press 3-3-3 Then….. AMRAP 20 Minutes-Toe to Bar Mary 5 HSPU 10 Alt Pistols 15 Toes to BarRead more

WWPF – 2 Rounds (36 Min CAP) 1000m Row (Switch EMOM) 30 Hang Cleans, 135/93 10 Ring Muscle Ups (mix reps anyway) 1000m Row (Switch EMOM) 30 Front Squats, 135/93 10 Ring Muscle Ups 1000m Row (Switch EMOM) 30 Shoulder 2 OH, 135/93 10 Ring Muscle UpsRead more