9am Oly (Coach Amie) Muscle Snatch Power Snatch + Snatch Snatch High pull   10am Endurance: 0:00 – 8:00 100m Sprint EMOM   10:00 – 18:00 AMRAP 10 Pullups 15 Pushups 20 Situps 25 DU   20:00 – Finish 1 Mile Run   Amie is Coaching Olympic Lifting this Sunday.    Read more

15 minutes  Work up to a heavy Turkish Get-up *Barbell, KB, DB, plate   Then..   For Time: 400m Walking Lunge, 50/35    Read more

0:00 – 13:00 13 minutes to Heavy Power Snatch   15:00 – Finish   Partner Diane 42-30-18 Deadlift, 225/153  (Partner holds top of DL) HSPU (Partner holds HS)   Then… (No set break between)   Partner Annie 50-40-30-20-10 DU Relay Partner Med Ball  Sit-ups, 20/14  (Over Box)          Read more

Over Head Squat 2-2-2   Then   7 Rounds of   7 Thrusters 95/63 7 Box Jumps 24/20 7 Pullups   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 6 RM 2 x 6 @ 85-90%   Then…   For Time 30 Alt DB Snatches, 50/35 30 Wall Ball Shots, 20/14 30 Russian Twists, 20/14 Rest 2 Minutes 20 Alt DB Snatches 20 Wall Ball Shots 20 Russian Twists REST 1 Minute 10 Alt DB Snatches 10 Wall Ball Shots 10 Russian Twists      Read more