2 Squat Cleans + 1 Jerk-Heavy (do not have to be touch and go) Then…….. 30 Squat Clean Thrusters for Time 135/93 Cash Out: Not for Time Ab Circuit 3 Rounds 1 Minute Plank 15 Slow Back Extensions 20 Slow V UpsRead more

Back Squat: 1RM Then…. 30 Burpee MU or 75 Burpee Pull-upsRead more

Olympic Lifting -Snatch – 5 Singles starting at 75% (add 5% until you miss. Finish remaining sets w/ last % you made) -2 Front Squats + 1 Jerk : build to heavy Endurance 16 Min AMRAP 200m Med Ball Run 15 Wall Ball Shots 200m Med Ball Run 15 Med Ball Cleans 200m Med Ball Run 15 Md Ball Situps 16 Min AMRAP 12/9 Cal Bike 30 Russian Kb Swings 12/9 Cal Bike 20 SDHP 12/9 Cal Bike 10 Shoulder 2 OHRead more

Hang Power Clean 3-3-3 Then….. 21-15-9-6-3 Hang Power Clean 135/93 Burpee Box Jump 24/20Read more

`Wacky Wiser Partner Friday – Officer Pancake Birthday WOD 31 Min AMRAP 31 Deadlifts, 225/153 (mix reps anyway) 2 Alt Rope Climbs 31 Synchronized Toes 2 Bar 2 Alt Rope Climbs 31 Weighted Push-ups, 55/35 (Mix reps anyway) 2 Alt Rope Climbs 31 Synchronized Pull-ups 2 Alt Rope ClimbsRead more