EMOM 10 2 Hang Cleans + 1 Jerk Then… For Time 40 DB Hang Clean & Jerks, 50/35 100m Sandbag Bear Hug Carry, 100/75 30 DB Hang Clean & Jerk 100m Sandbag Bear Hug Carry 20 DB Hang Clean & Jerk 100m Sandbag Bear Hug Carry 10 DB Hang Clean & Jerk 100m Sandbag Bear bug CarryRead more

a. Bulgarian Split Squat 8-8-8 b. Weighted Dip 8-8-8 Then…… 3 Rounds 7 Bar Muscle Ups (15 pullups) 20 Box Jumps 24/20 400m Run or Row or SkiRead more

10 Min EMOM 1 Snatch + 2 OHS Then… For Time 500m Row or ski 25 Power Snatches, 75/53 400m Row or Ski 20 Power Snatches 300m Row or Ski 15 Power Snatches 200m Row or Ski 10 Power Snatches 100m Row or Ski 5 Power SnatchesRead more

Back Squat 5-5-5 *3 second pause on reps 1,3,5 Then….. Fran 21-15-9 Thruster 95/63 Pullup Then…….. 3 Minutes Max BurpeesRead more

5 Rounds 10 Dips 20 Box Jumps 30 DB Hang Snatch 40 Bicycle Crunch 400m Run/RowRead more