Power Clean 3-3-3   Then:   3 Rounds   50 Air squats 7 Muscle Ups 15 Power Cleans 135/93   Post Loads and Times to ZEN and Comments:  Read more

WWPF 0:00 – 10:00 Establish a 3RM Back Squat   12:00 – 20:00 Max Distance Prowler Push, 90/45 *Switch every 50m   22:00 – 30:00 8 Min Fran Relay Thrusters, 95/63 Pullups *Reps increase by 1-2-3-4-5……            Read more

Jerk 2-2-2   Then:   7 Rounds of 🙂   6 Push Press/Jerk 135/93 10 Dead lifts 135/93 14 Box Jumps   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 5rm then, 2 x 5 @90%   Then….   For Time:  400m Run 30 Situps 21 Hang Power Cleans, 135/93   400m Run 30 Situps 15 Hang Power Cleans, 155/113   400m Run 30 Situps 9 Hang Power Cleans, 185/123            Read more

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then… AMRAP 13 Minutes 5 Bar Muscle Ups 10 Alt DB Snatch 50/35 25′ DB OH Lunge right hand 10 Alt DB Snatch 25′ DB OH Lunge left hand 200m Run Nicole fundraising for Barbells for Boobs!          Read more