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1a. Bench Press (DB or Barbell): 3 x 6 1b. Strict Chest 2 Bar Pull-ups: 3 x Max Effort (modify w/chin over bar) Then… AMRAP 20 MIN 5 Wall Climbs 10 C2B Pull-ups 15 Box Jumps, 24/20 *Run 400m @ 5:00 , 10:00, 15:00Read more

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then……. 3 Rounds 50 Double Unders 20 Toes to Bar 15 Hang Snatch 95/63Read more

Back Squat: Build to a heavy 1 Rep Then…. 15 Min EOMOM (5 rounds) 1st Min: 15 Wall Ball Shots, 20/14 2nd Min: 2 Rope Climbs 3rd Min: 12 BurpeesRead more

Olympic Lifting –Clean w/pause 2″ off floor and below knee 5 Singles over 75% –Snatch Balance(wk4) 2-2-2(no pause) Endurance For Time 150 Lunges 400m Run/Ski or Bike 25/20 cal 100 Alt Kb Swings, 53/35 400m Run/Ski or Bike 25/20 75 Push-ups 400m Run/Ski or Bike 25/20 50 GHD Sit-ups / v-ups / situps 400m Run/Ski or Bike 25/20 25 Burpee Pull-ups 400m Run/Ski or Bike 25/20Read more