Heavy Clean Then…. Straight through or broken into Rounds  100/80 Cal Bike 30 Cleans 205/143 20 Muscle UpsRead more

Strict Press 3-3-3 Then….. 3 Rounds for time  800m Run or Row  50 Lunges 20 Push Press 115/73Read more

Every 2 minutes for 16 minutes, complete: 200m Run + 1 Snatch + 1 Hang Snatch *increase weight as needed Then….. AMRAP 10 Minutes 6 Power Snatch, 95/63 9 Toes 2 Bar 12 Box Jump Overs, 24″/20″Read more

3 Mile Bike 1000m Ski 50 Burpees 40 Deadlifts 185/133 30 Ring Dips 20 Strict Pull-ups  *5 Front Squats after each movement 185/133. Clean it. Read more

Olympic Lifting Snatch off Blocks: 3-3-2-2-1-1-1 Jerk: Work to a heavy Endurance 1 Mile Run or 2000m Row 10 Rounds: 5 SA Devils Press 10 Wt Lunges 15 Sit-ups 1 Mile Run or 2000m RowRead more