0:00-10:00 Work up to a heavy Clean and Jerk 12:00-22:00 100m Sandbag Carry 25ft Handstand Walk or 45s HS Hold 24:00-34:00 Ski/Bike/Run as far as possibleRead more

Deadlift: 4 x 3 @90-95% (3 sec neg) Dips: 4 x 5 (3 sec neg/add weight) Then… 21-15-9-6-3 Deadlift, 205/143 Burpee Over Bar *1 Rope Climb after each roundRead more

EMOM 10 Minutes 1 Snatch Pull + 1 High Hang Snatch Then…… AMRAP 16 Minutes 1 Snatch 165/113 5 OHS 7 High Box Jumps 300m Run or 15/12 Cal BikeRead more

Pause Front Squat: 3 x 2 @ 90%+ Then… AMRAP 15 MIN Cash In: 50 Alt DB Snatches, 50/35 Then, W/ remaining time… 10 OH Lunges, R arm 5 Wall Climbs 10 OH Lunges, L arm 5 Strict Pull-upsRead more

OLYMPIC LIFTING Hang Clean: Work to a heavy double Jerk: 5×1 (Pause in dip and catch) Single Leg RDL (modify with split stance): 3 x 6-8 reps ENDURANCE-30 MIN AMRAP 400m Run 20 Pull-ups 400m Run 30 Burpees 400m Run 40 KB Swings 400m Run 50 Box JumpsRead more