Turkish Getup: Use last week heavy single and do 3 x 2  WT Pull-up: 3 x 5 Then…. AMRAP 15 25’OH Lunge, 50/35 7 Burpees over DB 25’OH Lunge, 50/35 1 Legless Rope Read more

Build 2 heavy 1 snatch pull + 1 Snatch + 1 OHS THEN…. 6 Rounds 3 RMU 6 Power Snatch, 135/93 9 Cal BikeRead more

Step-up (Week 2 repeat) 3 x 8  *extra set on weaker leg Then…. “No Fly Zone” – AMRAP 16 6 Back Squats, 185/123 12 Burpee 24 DU Read more

Olympic Lifting Snatch Grip DL (2 sec pause @ knee): 3 x 3 Power Snatch: 2-2-2 Clean (pause in catch) + Jerk: Work 2 Heavy   Endurance 32 min AMRAP 30 Box Jumps , 24″/20″ 15 Cal Row 30 Wall Balls, 20/14 15 Cal Bike  30 KB Swing, 53/35 15 Cal Ski  Read more

Hang Power Clean & Jerk: 2-2-2-2 Then… 18.1 Crossfit Open – 20 min AMRAP 8 T2B 10 SA Hang Clean & Jerk, 50/35 14/12 Cal RowRead more