Olympic Lifting Technique -3 Position Snatch (floor, below knee, above knee) 4 sets > 75% -Jerk Pauses w/ 2 sec pauses: 5 heavy singles Endurance – Happy Birthday Trish! 2 Rounds (40 min cap) 800m Run 18 Burpee Box Jumps (or burpee step-ups) 800m Row 18 Strict Pull-ups (or ring rows) 800m Ski 18 Kb SwingsRead more

Main Site Saturday: Complete as many rounds as possible in 20 minutes of: 12 handstand push-ups8 bar muscle-ups4 power cleans 203/143Read more

WWPF 42-30-18 Synchronized Devils Press, 50/35 (SA) DB Box Step-overs, 50’s/35’s (mix reps anyway) 800m Sandbag Carry, 100/75 42-30-18 Synchronized OH Lunge, 50/35 (SA) DB Clean & Jerk, 50’s/35 (mix reps anyway)Read more

EMOM 10 Minutes 1 Snatch Pull with Pause in Extension + 1 Snatch Then……. AMRAP 15 Minutes 50 Double Unders 200m Run 10 OHS 135/93 200m Run 5 Muscle Ups (Ring or Bar) 200m RunRead more

Deadlift: 4RM Then, 1 x 4+ (max reps) @ 90% Then… Fight Gone Bad 3 Rounds 1 Min Wall Ball Shots, 20/14 1 Min Sumo Deadlift HighPulls, 75/55 1 Min Box Jumps, 20″ 1 Min Push Press, 75/55 1 Min Cal Row *1 min rest after each roundRead more