Olympic Lifting Technique -EMOM 10 Min: Clean Pull + Power Clean @ 85%+ Then… -Power Snatch + Hang Power Snatch: 5 sets In either order: WOD 1: 500m Row 500m Run 400m Row 400m Run 300m Row 300m Run 200m Row 200m Run 100m Row 100m Run WOD 2: 2 Rounds 40/30 Cal Bike 40 Burpees 40/30 Cal Ski 40 Plate G2OHRead more

Push Press: Build to a heavy 3 Then… 3 Rounds for time 400m Run 30 Alt Pistols 15 Push Press, 115/73Read more

WWPF 0:00 – 15:00 build to a max clean 17:00 – 35:00 17 min AMRAP 10 Alt Rope Climbs 20 Sandbag Ground 2 OS, 100/73 (mix reps anyway) 30 Alt Box Jumps, 30/24Read more

Barbara 5 Rounds 20 Pulllups 30 Pushups 40 Sit Ups 50 Air Squats *Rest 3 Minutes between rounds* The objective is to sprint each round as fast as possible with QUALITY reps, rest 3 minutes and keep each round consistent.Read more

Deadlift: 1RM THEN… 21-15-9 Deadlift, 225/153 Burpee Over BarRead more