0:00-10:00 Work up to Heavy Hang Snatch 12:00-22:00 Sled Sprints 50m 45/25 Walk Back Recovery 24:00-34:00 AMRAP 10 Minutes 15 Hand Release Pushups 30 Split Squats 73/53 40 Sit Ups or abs of your choiceRead more

Front Squat: 4 x 2 @ 90-95% Then… 3 Rounds 400m Run 21 Pull-ups 12 Thrusters, 135/93Read more

Olympic Lifting Technique -3 Position Snatch (floor, below knee, above knee) 4 sets > 75% -Jerk Pauses w/ 2 sec pauses: 5 heavy singles Endurance – Happy Birthday Trish! 2 Rounds (40 min cap) 800m Run 18 Burpee Box Jumps (or burpee step-ups) 800m Row 18 Strict Pull-ups (or ring rows) 800m Ski 18 Kb SwingsRead more

Main Site Saturday: Complete as many rounds as possible in 20 minutes of: 12 handstand push-ups8 bar muscle-ups4 power cleans 203/143Read more

WWPF 42-30-18 Synchronized Devils Press, 50/35 (SA) DB Box Step-overs, 50’s/35’s (mix reps anyway) 800m Sandbag Carry, 100/75 42-30-18 Synchronized OH Lunge, 50/35 (SA) DB Clean & Jerk, 50’s/35 (mix reps anyway)Read more