0:00-12:00 Work Up to a Heavy Clean 14:00-24:00 AMRAP 10 Minutes 5 Power Cleans 205/143 10 Toes to Bar 26:00-36:00 AMRAP 10 Minutes 8/6 Cal Bike 5 Hang Power Cleans 155/103 5 Front Squats 155/103Read more

Bench Press: 8-8-8 RDL: 8-8-8 Then… For Time 50 Push-ups 50 KB Swings, 53/35 50 Double Unders 30 Weighted Push-ups, 45/25 30 KB Swings 100 Double Unders 15 Strict HSPU 15 KB Swings 150 Double UndersRead more

Snatch:1-1-1 THEN… AMRAP 18 MIN 20 DB Snatch, heavy 30 Burpees 40 Cal Ski 50 Situps 400m RunRead more

Split Squat (Wk 1 of 4) 3 x 12/leg Then… 3 Rounds for Time 7 Ring MU 15 Deadlifts, 225/153 30 Wall Ball Shots, 20/14Read more

Olympic Lifting – 9am Clean Pull + Clean*3 sec eccentric5 sets over 75% Jerk W/Pause in dip and catch1-1-1-1-1 Endurance – 10:15am AMRAP 3515 Ring Dips or 15 push-ups20 Burpee Plate to OH, 45/2525 T2B30 Plate Squats200m Plate OH Carry800m Run Yoga W/Brantlee – 11:30amRead more