Snatch 1-1-1 Then…… 12 Minutes Ladder 2-4-6-8-10-12-14…… Hang Snatch 95/63 Box Jump 24/20 Cash Out: 100 Sit UpsRead more

1a. Weighted Strict Pull-up: 4 x 2 (no pause at top) 1 x max reps 1b. SA DB Press: 4 x 4 For Time 1000m Row 75 Double Unders 50 Wall Ball Shots, 20/14 75 Double Unders 1000m SkiRead more

Heavy Complex: 1 Clean + 2 Front Squats Then…… AMRAP 16 Minutes 3 Ring Muscle Ups 5 Hang Cleans 185/123 7 Toes to RingRead more

Sumo Deadlift: Wk 1 of 4 Build to heavy 8 rep (3 sec negatives) Then, Drop weight 15-20lbs for 1 set of 8-12 reps (3 sec neg) 3 Rounds 400m Run 21 Sumo Deadlift HighPull, 75/53 12 HSPURead more

Olympic Lifting Clean w/pause 2″ off the floor: 5 singles over 75% Pick Your Pull: Clean Pull to shrug: 95-105% / 3 x 3Clean RDL: 75-85% / 3 x 3 Endurance 3 Rounds 10 Push Press, 45/33 20 Russian Swings 30 Lunges 800m RUN OR ROW 2 Rounds 15 Push Press 30 Russian Swings 45 Lunges 800m RUN OR ROW 1 Round 30 Push Press 60 Russian Swings 90 LungesRead more