15 Minutes to a Heavy Jerk Then…… Fran 21-15-9 Thruster 95/63 Pullup Cash Out: As Fast as Possible 30/25 Cal Ski 30 Burpees Lydia Valentin from Spain with a 147kg jerk  Read more

Back Squat 3 x 3 = 70%x3, 80%x3, 90%x3 , add 20lbs to 1 RM, then calculate 90% 15 min AMRAP DB/KB Complex 1 Turkish getup 2 Single Arm Snatch 3 Overhead lunges 4 Push Press Complete all reps with one arm then repeat with the other arm. Every 3 min 2 Rope climbsRead more

9 am- Olympic Lifting Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 1000m Row/800m Ski/800m Run 75 Double Unders 50 Sit Ups 40 Goblet Squats 53/35 30 KB Swings 53/35 20 Ring Dips 10 Strict Pullups        Read more

EMOM 10 Minutes-Increase Weight Every Minute 3 Cleans 1 Jerk Then….. AMRAP 15 Minutes 20 Wall Balls 20/14 15 Burpees to Target 10/8 Cal Bike or Ski 3 Body Weight Clean and Jerks    Read more

WWPF   105/85 Cal Bike  (Partner Holds Wt Front Plank, 45/25)   80 Front Rack Lunge, (135/83)  (Partner Holds Single Arm OH, 70/53)   50 Strict HSPU – Modify with strict Pressing OH (Partner Weighted Hang, 20/14)   30 Rope Climbs (Partner Bear Hugs Sandbag, 100/75)       LAST DAY TO PRE-ORDER WINTER GEARRead more