EMOM 10 Minutes 2 Hang Cleans + 1 Jerk Then…. 3 Rounds: 2 Minute break between rounds AMRAP 5 Minutes 500m Row or Ski Sprint Max Hang Clean and Jerk with Remaining Time 135/93Read more

RDL: 8-8-8 L-Sit: 3 x max effort Then… 4 Rounds 6 Weighted Strict Pull-ups, 20/14 12 Deadlifts, 225/153 18 Box Jump Overs, 24/20Read more

Bench Press 1 RM Then…….. AMRAP 16 Minutes 10 HSPU 15 OHS 95/63 30 Double UndersRead more

Back Squat: 4 x 2 @88-93% (2 sec pause each rep) Then…. 9-7-5 Bear Complex (power clean + front squat + S2OH + Back Squat + S2OH), 115/73 Bar Muscle-upRead more

Olympic Lifting -No Foot Hang Snatch: Light: 3 x 3 -Hang Snatch: Build to heavy 1 -Snatch Balance (wk3) 3-3-2-2-1-1 *add weight every set, pause at bottom on every rep ENDURANCE: 2 Rounds for Time: 10 Strict Handstand Pushups 20 Strict Pullups 30 GHD Situps or Toes to Bar or V Ups 40 SA DB Thrusters 50 Hand Release Push Ups 75 Air Squats 800m Run or 1000m RowRead more