15 Minutes to a Heavy Snatch Then….. 400m Run or 20/15 Cal Bike or Ski 50 DB Snatch 50/35 400m Run or 20/15 Cal Bike or Ski 40 DB OHS 50/35 400m Run or 20/15 Cal Bike or Ski 30 DB Snatch (Squat) 50/35Read more

RDL: 8-8-8 Weighted Strict Pull-up: 3-3-3 THEN… For Time 50 Eye level Swings, 70/53 25 Double Unders 40 Eye level Swings 50 DU 30 Eye level Swings 75 DU 20 Eye Level Swings 100 DU 10 Eye level Swings 125 DURead more

15 Minutes to a Heavy Clean and Jerk Then…….. 7 Rounds 10 Burpees Over Bar 10 Hang Power Cleans 115/83 10 Jerks 115/83Read more

Back Squat: 4 x 2 (2 sec pause) @ 88-93% Then… 13 Min AMRAP 22 OH Lunges, 95/63 12 Toes 2 Bar 3 Ring MURead more

Olympic Lifting Power Clean w/pause in catch + Front Squat 3 x 2 @ 70-80% 3 x 1 @ 80%+ Snatch balance (Wk 2) 4 Sets of 4 (pause on every rep) *increase wt from last week Endurance 16 Min AMRAP 20 SDHP 15 Goblet Squats 10 Shoulder 2 OH (5/arm) *Run 400m @ 0:00, 4:00, 8:00, 12:00 RX Weight: 70/53 16 Min AMRAP 20 Wall Ball Shots 15 Pull-ups / Ring Rows 10 Burpees Bike or Ski 20/15 Cal @ 0:00, 4:00, 8:00, 12:00Read more