0:00-12:00 Work to a Heavy Snatch 12:00-24:00 Work to a Heavy Clean 26:00-36:00 AMRAP 10 Minutes-CFHQ Remix 2 Muscle Ups (Bar or Ring) 3 Power Snatch 155/103 4 Power Clean 155/103Read more

Bench Press: 3 x 3 RDL: 3 x 12 THEN... 18 MIN AMRAP 9 Sandbag Ground 2 OS, 100/75 7 Sandbag Squats 5 Burpees over Sandbag 200m RunRead more

Jerk 1-1-1 Then….. 3 Rounds 25 Shoulder to Overhead 95/63 50 Double Unders 25 Cal Bike/Ski 50 Double UndersRead more

Front Squat: build to 1 rep max For Time 21 Hang Power Cleans, 135/93 30 Alt Pistols 12 C2B Pull-ups 15 HPC 20 Alt Pistols 12 C2B Pull-ups 9 HPC 10 Alt Pistols 12 C2B Pull-upsRead more

OLY-9:00am CleanHigh Hang Clean build to a heavy 3/2/1 reps max Jerk WavesWave 1: 75%/1, 80%/1, 85%/1 Wave2: 80%/1, 85%/1, 88-93%/1 Endurance – 10:15am 18 Min AMRAP – Outside 800m Run 50 Burpees 600m Run 50 Situps 400m Run MAX Air Squats 18 Min AMRAP – Inside 10 Rounds 10 Wall Ball Shots, 20/14 20 SA Russian KB Swings 30 Double Unders *Max cal bike or ski with any time remainingRead more