Bench Press: 3-3-3 Then… For Time 40 Jumping Lunges 30 Power Cleans 135/93 200m Sled Push, 45/25 30 Jumping Lunges 20 Power Cleans 200m Sled Push 20 Jumping Lunges 10 Power Cleans 200m Sled PushRead more

WWPF For Time 50 Synchronized KB Swings, 70/53 40 Cal Bike (mix cal anyway) 30 Alt Burpee Box Jump Overs, 24″/20″ 20 Synchronized Strict Pull-ups 10 Alt Rope Climbs 20 Synchronized Strict Pull-ups 30 Alt Burpee Box Jump Overs 40 Cal Bike 50 Synchronized KB Snatches, 70/53Read more

15 Minutes to work up heavy in the complex: 1 Clean +2 Front Squats + 1 Jerk Then…… 3 Rounds, 2 minute Rest Between Rounds 50 Double Unders 25 Wall Balls 15 Hang Cleans 135/93 10 JerksRead more

Deadlift: Test 1 Rep Max Then… Diane 21-15-9 Deadlift. 225/153 HSPURead more

15 Minutes to a Heavy Hang Snatch Double Then….. 500m Run or Row 5 Hang Snatch 135/83 400m Run or Row 4 Hang Snatch 145/93 300m Run or Row 3 Hang Snatch 155/103 200m Run or Row 2 Hang Snatch 165/113 100m Run or Row 1 Hang Snatch 175/123Read more