EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch + 1 OHS Then…… 3 Rounds-25 Minute Cap 50 Double Unders 10 Strict Pullups 3x Snatch Complex (1 Snatch Pull + 1 Hang Snatch + 1 OHS) 155/103 800m RunRead more

Bench Press: 3 x 6 (no pause) *Follow each set with max push-ups 4 Rounds: For Max Reps 1 Min Max Sandbag Ground to OH, 100/75 1 Min Cal Ski 1 Min Target Burpee 1 Min Toes 2 Rings *1 Min Rest after each roundRead more

Hang Power Clean 1-1-1 Then…… Not Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 Strict HSPU 8 Hang Power Cleans 135/93Read more

Back Squat (wk3): 15 Min to establish an 8RM Then, 2 x 8 Split Squat / leg @ 40% Mainsite WOD 21-18-15-12-9-6-3 Sumo Deadlift Highpull, 95/63 Lateral Hurdle Jump, 24″/20″Read more

Olympic Lift Technique: -Pause Snatch 2-2-2 -EMOM 12 Minute Clean and Jerk-Increase weight every minute -Clean Grip RDL 5-5-5 Endurance WOD: Jack the Pup AMRAP 35 Minutes 25 Wall Balls 25 Burpees 100m Sandbag Carry 100m Plate Pinch 400m Run 1 Rope Climb 18′Read more