Olympic Lifting -Hang Snatch: 3-3-2-2-1-1-1 -EMOM 10: 2 T&G cleans + 1 Jerk Then…… ENDURANCE – AMRAP 35 50 Box Jumps 40 SA DB Cleans (from floor) 30 SA DB Push Press 20 Pull-ups 10 Target Burpees *50 DU @ 5:00 -10:00 – 15:00 -20:00 – 25:00 – 30:00Read more

Bench Press 5 RM Then… AMRAP 20 Minutes  1 Rope Climb 18’ 5 Bench Press-Heavy, but unbroken 10 T2B  0.5 mile bike or 400m RunRead more

Wacky Wiser Partner Friday 0:00 – 10:00 (10 min emom) Snatch Pull + Snatch + OHS 12:00 – 22:00 (10 min amrap) 12 Strict HSPU (partner holds HS) 24 Snatches (mix anyway), 95/63 24:00 – 34:00 (10 min amrap) 12 Synchronized OHS, 95/63 24 Burpee Box Jumps, 24/20Read more

AMRAP 35 Minutes  1000m Row or 800m Run 30 GHD Sit-ups  40 Pushups (elevate feet if pushups are easy) 50 DB Step Ups 60 Split Squats 45/33Read more

EMOM 15 Minutes  Minute 1: 5 Deadlifts Minute 2: 5-8 Strict Chin-up Minute 3: 45s-1 Minute Plank Then…. AMRAP 15 Minutes  2x full length of rope Hand over hand sled pull 185/135 5 Muscle Ups 15/12 Cal SkiRead more