Build to a heavy: 1 Squat clean + 1 front Squat + 1 jerk Then…. 4 ROUND’s of 4 min AMRAP’S  3 Squat Cleans, 185/123 6 C2B Pullups 9 Burpees over bar *REST 2 MIN AFTER EACH ROUNDRead more

(Wk 2 of 4) Single leg Step-up: 3 x 8 Then…. For Time 10-9-8-7-6-5-4-3-2-1 SDHP, 95/63 Push press, 95/63 *10 Drag Rope DU after each rdRead more

OLYMPIC LIFTING 3 position clean (high hip, knee, floor) Snatch w/pause 2” off floor OHS: 5-3-1 ENDURANCE ❄️ “DEEP FREEZE” ❄️ Cash-In: 1000m Row Then 4 Rounds: 50 Double Unders 25 Wall Balls (20/14) 20 Kettlebell Swings (53/35) 15 GHD Situps/Weighted Sit-ups Cash-Out:1000m RowRead more

Every 90 seconds til 12:00…. 1 Bear Complex: Clean + Front squat + S2OH + back Squat + S2OH Then… AMRAP 12 12/9 Cal Bike/Ski 8 Front Squats, 155/113 4 Burpee MURead more

WWPF 3 Rounds 42 Cal Row (partner holds Sandbag) 30 Deadlifts, 225/153 (partner hangs) 18 HSPU (partner holds HS)  Cash out:  60 Sandbag G2OS (mix reps anyway)Read more