Back Squat: 4 x 3 “The Shelly” 15 min AMRAP 8 Power Snatches, 95/63 22 Wall Ball Shots, 20/14 84 Double UndersRead more

Olympic Lifting Clean & Jerk Waves Wave 1: 70% /1, 75-80% /1, 80-83%/1 Wave 2: 75%/1, 80-85%/1, 90%+/1 OHS: WK 4 3 sets of 3 Reps (pause on all reps) Endurance AMRAP 18 – Inside 20 Med Ball Cleans 15 Toes 2 Rings 10 DB Push Press *25 Double Unders on Min 2:00, 4:00, 6:00, 8:00, 10:00, 12:00,14:00, 16:00 AMRAP 18 – Outside Repeat 100m Farmers Carry 100m Run 200m Farmers Carry 200m Run 300m Farmers Carry 300m Run *Continue increasing by 100m until time runs outRead more

Lynne with a Twist 5 Rounds-Rest 2-3 Min after each round Max Rep Body Weight Bench Press (ladies 75% body weight) Max Reps Pullups *Run 400m, or Bike 20/15 Cal after each round*Read more

WWPF 0:00-15:00 Work up to a 1RM Hang Clean 17:00 – 32:00 – 15 min AMRAP 12 Synchronized Devils Press, 50/35 (SA) 24 DB Squat Cleans, 50’s/35’s (mix reps anyway/1 person work@time) 36/26 Cal Bike (Mix Cal anyway)Read more

For Time: 150 Sit Ups 400m Run or Row 100 Split Squats (50/leg) 45/33 400m Run 80 KB Swings 53/35 400m Run 60 DB Bent Over Rows 50/35 400m Run 40 Bicep Curls 45/33 400m Run 20 Strict Chin Ups 400m RunRead more