Olympic Lift Technique with Jess: -Snatch Pull + Below Knee Snatch + OHS 5×1 Then, as supersets: -Snatch Grip RDL 5×3@ 100% -Behind the Neck Sots Press 5×5 Endurance WOD: AMRAP 32 Minutes 30 Plate Squats 200m Run 30 Plate Sit Ups 200m Plate Run 30 Plate G2OH 200m SA Plate Pinch 30 Burpees onto Plate 200m Gun CarryRead more

Deadlift: 3 x 3 @ 85-90% Then… For Time 400m Run 30 Pull-ups 12 Deadlifts, 255/173 400m run 20 Pull-ups 12 Deadlifts 400m Run 10 Pull-ups 12 DeadliftsRead more

Happy 56th to Michael and 29th to Jess!! AMRAP 29 Minutes 56 Synch Wall Balls 29 Cal Ski/Partner Accumulates Double Unders 56 Synch Push Press 115/73 29 Cal Bike/Partner Accumulates Double Unders 56 Synch Burpees 29 Cal Row/Partner Accumulates Double UndersRead more

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