Olympic Lift Technique Class Test: Jerk 1 RM Clean Pull 5×3 @ 120% Endurance Class: 12 Minute AMRAP 200m Sprint/100m Walk 12 Minute AMRAP 20 Burpees 20 Wall Balls 20 Box Jumps 12 Minute AMRAP Row/Ski/Bike as far as possibleRead more

AMRAP 10 Minutes 3 Strict HSPU 5 Strict Chest to Bar Pullups 7 Ring Dips AMRAP 10 Minutes 10 Burpees to Target 20 Thrusters 45/33 200m Run AMRAP 10 Minutes 10/10 Landmine Russian Twists 15 Landmine Sit UpsRead more

WWPF – 36 min cap 150 Wall Ball Shots 100/80 Cal Bike *Both Partners work at the same time but on different movements 400 Double Unders 100/80 Cal Ski *Both Partners work at the same time but on different movements 50 Muscle-ups (scale w/75 burpee pull-ups) 100/80 Cal Row *Both Partners work at the same time but on different movementsRead more

Clean and Jerk 1-1-1 Then…… 2 Rounds 15 Hang Cleans 135/93 15 Jerks 20 Burpees Over Bar 600m RunRead more

Deadlift Deload Week 3 x 5 @ 70-75% Then…. 16 Min Ladder (3-6-9-12-15….) KB Swing, 70/53 Box Jumps, 24/20 Toes through RingsRead more