15 Min To build to a heavy complex: 2 Hang Snatch + 1 OHS Then… For Time: 10-9-8-7-6-5-4-3-2-1 Hang Snatch, 95/63 Burpee Over The Bar RX: 1 strict RMU after each round Modify with 2 BMU , 3 Strict Pull-ups , 5 ring rows after each roundRead more

Back Squat 3×6 Then….. 5 Rounds 10 DB or KB Squat Cleans 55s/35s or 53s/35s 100m Farmer Carry 200m SprintRead more

Olympic Lifting Snatch Pull + Low Hang Snatch + OHS: 5×1 1 Clean + 2 Front Squats + 1 Jerk: 5×1 Endurance For Time 3 ROUNDS 20 SA C&J, 50/35 200m Run 20 Wall Ball Shots 2 ROUNDS 50 Lunges 400m Run 100 Double Unders 1 ROUND 50 Push-ups 800m Run 50 BurpeesRead more

Thruster: Work up to a heavy single Then… For Time 21-18-15-12-9-6-3 Cal Ski or Row Thrusters, 95/63Read more

WWPF 12 Alt Rope Climbs 30 Snatches, 115/73 400m Sled Push, 55/35 (around building) 8 Alt Rope Climbs 30 Snatches, 135/93 400m Sled Push 4 Alt Rope Climbs 30 Snatches, 155/113 400m Sled PushRead more