A. Incline Bench 3×6 B. Pec Fly Burnout X3 Then….. 3 Rounds 500m Row 3 Rope Climbs 15’ 20 DB Hang Clean-Heavier than usual 20 DB Push Press Read more

5 Rounds of 5 Min AMRAPS CASH IN TO EACH ROUND: 200m Run 3 Power Snatches, 135/93 6 C2B Pull-ups 9 Box Jump Overs, 24/20 **REST 2 MINUTES AFTER EACH ROUND. PICK UP WHERE YOU LEFT OFFRead more

Front squat 4 Rep Max Then 2×4@90-95% Then…. AMRAP 15 Minutes  10 HSPU  20 Wall balls 30 Double Unders Read more

Olympic Lifting Snatch Pulls: 1-1-1-1-1 (100-110+%) 2 Cleans + 1 Jerk: Work to a heavy Endurance – AMRAP 35 50 Jumping Squats 400m run 40 SA DB Push Press 400m Run 30 Toes 2 Rings 400m Run 20 Burpees 400m Run 10 Jumping Pull-ups (rx=above max reach) 400m RunRead more

AMRAP 10 Minutes  100m sprint 100m jog/walk recovery  AMRAP 10 Minutes  10 Alt DB Snatch-Heavy 25ft HS Walk or cartwheel or OH Carry AMRAP 10 Minutes  10 Strict Pull-ups  20 KB RDL 30 Alt Leg V UpsRead more