Establish 1 Rep Max Overhead Squat   Then:   20 Minute EMOM: 1 snatch grip deadlift + 1 hang squat snatch + 1 overhead squat (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKEN      Read more

  WWPF 42 Hang Cleans, 135/93 (Mix Anyway) 30 Synchronized Wall Ball Shots, 20/14 18 Strict Toes 2 Bar, Partner Hangs 500m/500m Row Relay 30 Hang Cleans, 155/113 30 Synchronized Wall Ball Shots 18 Strict Toes 2 Bar, Partner Hangs 500m/500m Row Relay 18 Hang Cleans, 185/123 30 Synchronized Wall Ball Shots 18 Strict Toes 2 Bar, Partner Hangs 500m / 500m Row Relay         SAVE THE DATE SATURDAY NOVEMBER 10TH  Read more

Dead lift 1-1-1   Then:   15 Min AMRAP   25 Snatch (75/43) 10 Box Jump 20 Snatch (95/63) 10 Box Jumps 15 Snatch (115/83) 10 Box Jumps 10 Snatch (135/93) 10 Box Jumps 5 Snatch (155/103) 10 Box Jumps   -start back at the top if you have time at the end.   Post Loads and times to ZEN and Comments:    Read more

Bench Press 1 Rep Max   Then…   For Time: 30 Alt Single Arm Russian Swings, 70/53 30 Alt Pistols 30 Pull-ups 20 OH KB Swings, 70/53 20 OH Lunges, 70/53 (10 per arm) 20 C2B Pull-ups 10 Kb Snatches, 70/53 (5 per arm) 10 Turkish Get-ups, 70/53 (5 per arm) 10 BarMU  (Scale= 10 burpee pull-ups)          Read more

Power Clean Heavy Single Then….. 20 Power Cleans 185/133 300mRun 30/25 Cal Bike 300m Run 40 HSPU 300m Run Wall-E participating in the 31 Heroes WOD  Read more