Work up to a heavy Clean n Jerk single. Then… EMOM x 15min 5 Deadlifts 4 Hang Power Cleans 3 Shoulder to Overhead 2 Reverse lunges per leg 115/75 or a weight you can achieve all the reps in 30 secs.Read more

WWPF For Time 100/100 DU Relay (partner hangs) 60 KB Snatch, 70/53 (mix anyway/1 person works at a time) 60 Cal Row  (partner holds KB OH)   75/75  DU Relay (Partner hangs) 40 kB snatch 50 cal bike  (partner holds kB OH)   50/50 DU Relay (partner hangs) 20 kB snatch 40 cal ski (partner holds KB OH)   Partner Comp partnersRead more

Dead Lift (1Rm + 10Lbs x 90%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95%   Then:   10-9-8-7-6-5-4-3-2-1 reps of:   Sumo Deadlift High-pulls 95/63 Front Squat 95/63 Push Press 95/63   Post Loads and times to ZEN and Comments:  Read more

PRE-ORDER WINTER GEAR FROM 11/13 – 11/22   MEN / WOMEN HOODED SWEATSHIRTS   LADIES CREW SWEATSHIRT   MENS CREW SWEATSHIRT   WINTER HATS   WINTER HEADBANDSRead more

  Bench Press: 15 min to work up to heavy single    Then…   “Complicated Mary” 20 Min AMRAP 5 Strict HSPU 10 Alt Pistols 15 Pull-up Complex (5 Strict , 5 kipping chin over bar, 5 C2B)   THEN…   Mid-line Mania Cash Out:  8 Rounds: Tabata * Pick your Poison (Russian Twists, Planks, Toes Through Rings, Sit-ups)                                  Read more