Olympic Lifting –Snatch Waves: Every :90 0:00-1:30: 3 snatches, 1:30-3:00: 2 snatches, 3:00-4:30: 1 snatch 4:30-6:00: 3 snatches, 6:00-7:30: 2 snatches, 7:30-9:00: 1 snatch 9:00-10:30: 3 snatches, 10:30-12: 2 snatches, 12:00-13:30: 1 snatch -Clean Pull + Clean: 5 sets @ 80-90% Endurance For Time – 35 Min AMRAP 3 Mile Bike 2K Row or Ski 1 Mile Run W/Remaining Time, AMRAP …. 5 Burpee Pull-ups 10 Wt Box Step-0vers, 70/53 15 Weighted Sit-up or GHD Sit-upsRead more

Girl, are you ok? For Time Fran 21-15-9 Thruster95/63 Pull-up Kelly-3 Rounds (not 5) 400m Run  30 Box Jumps 24/20 30 Wall Balls Megan 21-15-9 Burpees KB Swings 53/35 Double UndersRead more

WWPF “Prowler Snatch” – For Time 60 Power Snatches, 95/63 (mix anyway) 100m/100m Prowler Push Relay, 55/35 30 Synchronized KB Snatches, 53/35 100m/100m Prowler Push Relay 10 Synchronized Wall Walks 100m/100m Prowler Push Relay 30 Double KB Snatches, 53’s/35’s (mix reps anyway) 100m/100m Prowler Push Relay 60 Hang Squat Snatches, 95/63Read more

Ashley White 5 Rounds 3 Rope climbs 15’ 10 Toes to Bar 21 Walking Lunges 45lb plate OH 400m RunRead more

Trap Bar Deadlift 6×5 Weighted Ring Dip 6×5 Then…. AMRAP 12 Minutes  30 Drag Rope Crossovers 20 Burpees 10 Strict HSPURead more