Sumo Deadlift (WK 3) Build to heavy 6 (3 sec eccentric) Then, drop weight 15-20lb and do 1 max set of 8-12 (3 sec eccentric) For Time 10 Deadlifts, 275/173 3 Toes 2 Bar 8 Deadlifts 6 Toes 2 Bar 6 Deadlifts 9 Toes 2 Bar 4 Deadlifts 15 Toes 2 Bar 2 Deadlifts 21 Toes 2 BarRead more

Olympic Lifting Clean: 75%x3, 80%x2, 85%x1 , 78-83%x3, 85-88%x2, 90-93%x1 Power Jerk W Pause In Catch: >75% x 5 Singles Endurance 16 Min AMRAP 30 Plate Lunges 20 Plate Burpees (jump onto plate) 10 Plate Russian Twists #45/25 16 Min AMRAP 30 Double Unders 12 Jumping Pull-ups (pick bar above max reach) 30 DU 12 Plyo- PushupsRead more

0:00-3:00 500m Row or Ski 3:00-15:00 Build to Heavy OHS 15:00 – 18:00 500m Row or Ski 18:00 -30:00 Build to Heavy Bench Press 30:00 – 33:00 500m Row or Ski 33:00 – 45:00 Build to Heavy Power CleanRead more

WWPF 100m Prowler Relay, 45/25 400m Run Relay 70 Synchronized Wall Ball Shots, 20/14 100m Prowler Relay 400m Run Relay 50 Sandbag Ground 2 Over Shoulder, 100/75 (mix anyway) 100m Prowler Relay 400m Run Relay 30 Bar Muscle-ups (mix anyway) (BMU SCALE: 50 Push/ 50 Pulls)Read more

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then….. Thursday Choose Your Own Adventure: Complete in rounds or straight through 25 Hang Snatch 135/93 50/40 Cal Bike 75 Burpees 100 SA DB Push Press (50 per arm)-Heavy 150 Double UndersRead more