Special Linda-Score is sum of the 3 lifts on the last round (deadlift +bench+ clean) 10-9-8-7-6-5-4-3-2-1 Deadlift Bench Press Clean (Squat or Power) *10 Cal Ski or 200m Run after each round* Start the round of 10 with 50-55% of your 1 RM and try to increase weight each round until you are at 95-100% on the round of 1Read more

Work to a heavy complex: 1 snatch pull + snatch + 1 OHS Then….. “Puzz Lightning” – HBD 3 Rounds  21 power snatch, 75/53 15 pull-ups  9 burpees over barRead more

Back Squat 2 Rep Max Then 4×2 split squats per leg @60-65% Then… AMRAP 15 Minutes  5 Back Squats 225/153 10 DB Push Press 50s/35s (two db) 15/12 Cal Bike 20 Box Jump Over 24/20Read more

Olympic Lifting -3 Position Snatch: High Hip + Hang (knee) + Floor: Work to a technical heavy complex -Jerk: 2-2-2-2 Endurance – 2 Rounds 40 min cap) 400m Run 3 Rounds: 20 Kb Swings 15 Push-ups 10 Pull-ups 400m Run 3 Rounds 20 Sumo Deadlift Highpulls 15 Burpees 10 Toes 2 barRead more

50 Power Cleans for Time 185/133 Every 2 minutes perform 2 Rope Climbs 18’ If you feel really extra, Clean and Jerk When you’re done: run 4x400m with 2 minute rest between each run. Score is fastest time (sub with 4x500m row sprints)Read more