Build 2 Heavy: 2 Snatch + 1 OHS Then… “Snatching Annie” 50 DU 50 Situps 10 DB Snatches, heavy 40 DU 40 Situps 10 DB Snatches 30 DU 30 Situps 10 DB Snatches 20 DU 20 Situps 10 DB Snatches 10 DU 10 Situps 10 DB SnatchesRead more

Back Squat (wk1) 3 x 5 @ 75% 1 x max reps @ 75% Then… Complete reps of: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135/93 Burpee over bar *3 MU or Pull-overs after each ODD roundRead more

Olympic Lifting 1. Snatch + 2 OHS: Work to a heavy 2a. Clean pulls: 5 x 2 2b. Jerk: 5 x 2 Endurance 17 MIn AMRAP 400m Run 21 WB Shots, 20/14 12 SA Devils Press, 50/35 17 MIn AMRAP  400m Ski 21 SDHP, 70/53 12 Toes 2 Rings Read more

Strict OH Press: Establish a 1RM Then… “Shoulder the Load” – 20 Min AMRAP 50’feet Sandbag Lunges, 100/75 30 Box Jump overs, 24″/20″ 15 Pull-ups 10 sandbag S2OHRead more

WWPF – Quarterfinals Mash Up (40 min Cap) QF Workout 1: 3 Rounds 10 40′ Shuttle Runs (5 each) 15 Synchronized OHS, 95/63 30 Planking Burpees (mix reps anway) QF Workout 2: 2 Rounds 40 DB Hang Squat Cleans, 50/35 (switch every 10 reps) 20 BMU (switch as needed) QF Workout 4: 1 Round 500m/500m Row Relay 30 Ground 2 OH, 135/93 500/500m Row Relay 30 HSPU (partner holds HS)Read more