Strict Press and Bench Press 1RM Then…. AMRAP 15 Minutes  1 Rope Climb 18’ 10 Ring Dips 20 Toes to Bar 30 LungesRead more

Snatch: Test 1 RM Then… 24.1 Open WOD For time: 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbellRead more

Front Squat test 1 RM Then…. 4 Rounds-3 Minute AMRAPS, 1 minute rest between rounds  3 Deadlifts 135/93 6 Hang Power Cleans 9 Front Squats Read more

Olympic Lifting -Snatch High Pull + Low Hang Snatch: Every 2 min x 6 -2 Front Squats + 1 Jerk: Every 3 min x 5 Endurance AMRAP 12 Minutes 12 Med Ball Clusters (med ball clean + med ball slam) 21 Med Ball Situps 400m Ski AMRAP 12 Minutes 400m Bike (0.25m) 21 Kb Swings, 53/35 12 Pull-ups AMRAP 12 Minutes 30 SA DB Hang Cleans 15 Box Jumps 30 SA DB Push PressRead more

12 Minutes to a Heavy  Snatch Pull + Snatch AMRAP 15 Minutes  10/8 Cal Bike or Ski 3 Pullovers or Muscle Ups or 5 Burpee Knees to Elbow 1 Snatch @80% Cashout: 150 Sit-ups or 75 GHD Sit-ups or 75 Toes to BarRead more