Bench Press: 3RM 2 x 3 @ 90%   Then…   AMRAP 12 Minutes: 0:00 – 4:00  1 Round 42 Wall Ball Shots, 20/14 21 Pull-ups   4:00 – 8:00 2 Rounds 21 Wall Ball Shots, 20/14 10 C2B Pull-ups   8:00 – 12:00 3 Rounds 14 Wall Ball Shots, 20/14 5 Bar MU                Read more

EMOM 7 Minutes-HEAVY 1 Power Clean 1 Squat Clean 2 Front Squats Then…. AMRAP 15 Minutes 10 Strict HSPU 20 DB Snatch 50/35 30 DB OH Lunge (15 holding with right, 15 holding with left)    Read more

Back Squat: 2rm 2 x 2 @90%   Then….   10 Min EMOM 6 Lateral Burpees Over Bar 4 Deadlifts @ 75%      Read more

1 Mile Run 100 Double Unders 75 Sit Ups 50 Pushups 25 Pullups 50 Pushups 75 Sit Ups 100 Double Unders 1 Mile RunRead more

Snatch: 1-1-1 Then… 13 min AMRAP 5 Power Snatches, 95/63 10 OHS, 95/63 15 Box Jump Overs, 24/20   OR   IF YOU ARE SIGNED UP FOR THE OPEN OR PLAN ON SIGNING UP BY MONDAY…. 18.1 20 MIN AMRAP 8 Toes 2 Bar 10 Dumbell Hang Clean & Jerk (R Arm 5 / L Arm 5) 14 (men) / 12 (women) cal row   Please Note: Open Competitors will not warm up as a group. There will be a 10 min grace period before each heat to warm up . It will also be appreciated that you stay and  judge a heat. Please read through the standards and understand what you need to do.  HEAT 1: 8:15AM (14 possible slots) HEAT 2: 8:45AM (14 possible slots) HEAT 3: 9:15AM (14 possible slots) HEAT 4: 9:45AM (14 possible slots) HEAT 5: 10:15AM (IF NECESSARY)    Read more