Split Squat: 4 x 6 THEN… Complete reps 10-9-8-7-6-5-4-3-2-1 Power Snatch, 95/63 OHS, 95/63 *EMOM 5 Pull-upsRead more

Oly Build to heavy snatch Jerk: 75-85% / 2 x 4 Endurance For Time 3 Rounds 75 DU 40 Situps 15 KB taters Run or Row 800m 2 Rounds 30 Jumping Lunges 15 Burpee Pull-ups Run or Row 800m 1 Round 50 Thrusters, 45/33 Run or Row 800mRead more

0:00-15:00 Build to a Heavy Back Squat 15:00-21:00 Every 2:00 for 6:00 (3 Rounds) Row 15/12 Max Back Squats in Remaining Time (use 40-50% of above) 22:00-32:00 Build to a Heavy Strict Press 32:00-38:00 Every 2:00 for 6:00 (3 Rounds) 10 Burpees over Bar Max Strict Press in Remaining Time (use 40-50% of above)Read more

WWPF 300m Sprint Relay 100 Toes 2 Rings (mix anyway) 100m Sled Push Relay 300m Sprint Relay 16 Rope Climbs 100m Sled Push Relay 300m Sprint Relay 100 DB Hang Clean and Jerk, 50s/35’s 100m Sled Push RelayRead more

EMOM 10 Minutes 2 Clean Pulls+ 1 Clean Then….. JQ- Happy birthday to Jess Quittner!! 21-15-9 Deadlift 155/103 Hang Clean 155/103 C2B PullupsRead more