EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then….. In Any Order: 1000m Run 75 Lateral Box Jumps 24/20 50/35 Cal Bike 25 HSPU 15 Hang Snatch 135/93 *E4MOM 15 Burpees* (WOD starts with burpees, exclude burpees if out for the run)Read more

Bench Press: 6-6-6 Single Leg RDL: 10-10-10 THEN… 18 Min AMRAP 21 Wall Ball Shots, 20/14 15 KB Swings, 53/35 9 Toes 2 Bar *E3MOM Run 200m (0:00-3:00-6:00-9:00-12:00-15:00)Read more

1 Clean + 2 Front Squats + 1 Jerk-Heavy Then…. Heavy Grace 30 Clean and Jerks for Time 185/133 *E2MOM 30 Double Unders* Or…… Grace 30 Clean and Jerks for Time 135/93 *E2MOM 50 Double Unders*Read more

Split Squat: 4 x 6 THEN… Complete reps 10-9-8-7-6-5-4-3-2-1 Power Snatch, 95/63 OHS, 95/63 *EMOM 5 Pull-upsRead more

Oly Build to heavy snatch Jerk: 75-85% / 2 x 4 Endurance For Time 3 Rounds 75 DU 40 Situps 15 KB taters Run or Row 800m 2 Rounds 30 Jumping Lunges 15 Burpee Pull-ups Run or Row 800m 1 Round 50 Thrusters, 45/33 Run or Row 800mRead more