EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then…… 12 Minute Cap (Version of Event 9 CF Games) 21-15-9 Cal Bike or Ski Alt DB Snatch (Heavy DB) Then……. AMRAP 8 Minutes 200m Run 10 DB OHS (One DB, heavy) Sub with Front RackRead more

Deadlift: Establish 8 Rep Max Then, 1 x 8+ @ 95% Then… Complete 4 Rounds of each movement before moving on: (:40 sec work / :20 sec rest = 1 round) Cal Bike or Ski Sandbag Lunges, 100/75 Toes 2 Bar HR Push-UpsRead more

EMOM 10 Minutes Clean Pull + Clean + Hang Clean Then….. For Time: 1000m Run or 1250m Row 12 Ring Muscle Ups (Sub Jumping or 24 pull/24 push) 12 Bar Muscle Ups (Sub Jumping or 36 pull) 1000m Run or 1250m RowRead more

Back Squat: 3 x 5 Then… 10-8-6-4-2 Wall Walk Thruster, 135/93Read more

Olympic Lifting Tempo Clean: (70-80% / 2×4 Overhead Squat (WK 1): 3×5 Endurance 35 Min AMRAP 60 Double Unders 50 Air Squats 40 Sit-ups 30 Plate Pinch DL, 45’s/25’s *400m Run/Row EMOM every 5 Minutes (5:00 – 10:00 – 15:00 – 20:00 – 25:00 – 30:00)Read more