Barbell Glute Bridge (WK 1): Build to a heavy 10 Rep (1 second pause @ top / slower on the negative) Then… 3 Rounds 30 Box Jump Overs, 24/20 600m Run 30 Wall Ball Shots, 20/14Read more

Work up Heavy in Complex: 3 Deadlifts 2 Hang Cleans 1 Jerk Then……. DT Remix: 5 Rounds 12 Deadlifts 155/103 9 Hang Power Cleans 6 Push Jerks 3 Muscle UpsRead more

Overhead Squat 3×10 Then…. AMRAP 15 Minutes 30 DB Snatch 50/35 20 Cal Ski or Row 10 HSPURead more

-Clean and Jerk – 5 heavy singles above 85% -Jerk Dips 3×5@100% Endurance: Can be broken into rounds, or done straight through 50/35 Cal Bike 60 Burpees 70 Russian KB Swings 53/35 800m Ski 90 Sit Ups 100 Back Squats 45/33 Run 1 MileRead more

10 Min AMRAP Sled Push for Max Distance, 90/45 10 Min AMRAP 15 GHD Sit-ups 1:00 Sandbag Hold(bear hug), 100/75 10 Min CAP 30 Muscle-up for time or 50 Burpee Pull-upsRead more