Back Squat: 4 x 2 (2 sec pause) @ 88-93% Then… 13 Min AMRAP 22 OH Lunges, 95/63 12 Toes 2 Bar 3 Ring MURead more

Olympic Lifting Power Clean w/pause in catch + Front Squat 3 x 2 @ 70-80% 3 x 1 @ 80%+ Snatch balance (Wk 2) 4 Sets of 4 (pause on every rep) *increase wt from last week Endurance 16 Min AMRAP 20 SDHP 15 Goblet Squats 10 Shoulder 2 OH (5/arm) *Run 400m @ 0:00, 4:00, 8:00, 12:00 RX Weight: 70/53 16 Min AMRAP 20 Wall Ball Shots 15 Pull-ups / Ring Rows 10 Burpees Bike or Ski 20/15 Cal @ 0:00, 4:00, 8:00, 12:00Read more

Open 22.1 Complete as many rounds as possible in 15 minutes of: 3 wall walks12 dumbbell snatches15 box jump-overs 50-lb dumbbell, 24-in boxRead more

0:00-15:00 EMOM 15 Minutes 1 Snatch-Increase weight every minute 17:00-35:00 AMRAP Relay Style 10/8 Cal Bike 2 Rope Climbs 15′ 1 Heavy SnatchRead more

Strict Press: 5-3-1 Then… Five 2-Minute Rounds of: 20 DB box step-ups, 50s/35’s )(20″/16″) Max Reps DB Push Press *Rest 2 Minutes Between RoundsRead more