EMOM 10: Snatch (pause 2″ off floor”) + Low Hang Snatch Then…. “Ab Snatch” – For Time 60 Alt DB Snatches, 50/35 50 Situps 40 Alt DB Snatches 50 Situps 20 Alt DB Snatches 50 SitupsRead more

Front squat week 3- 8 Rep Max Then 1×8@85% Then….. AMRAP 13 Minutes  5 Burpee pull-ups 10 Push Press 95/63 15 Barbell Lunges 95/63Read more

Olympic Lifting -Snatch Pulls: 5 sets x 3 (90%+ of 1rm snatch) -10 Min EMOM: Clean + Hang Clean + Jerk Endurance 3 Rounds 200m Run 10 KB Swings, 53/35 20 Drag Rope DU 2 Rounds 300m Run 15 KB Swings 30 Drag Rope DU 1 Round 600m Run 30 KB Swings 60 Drag Rope DURead more

Deadlift – Heavy Single Then…. AMRAP 17 Minutes  1 Deadlift @85% 15 Push-ups 30 Weighted Situps 25/15lb plate 200m RunRead more

Wacky Wiser Partner Friday 0:00 – 15:00 Work to a heavy OHS 15:00 – 30:00 (15 min amrap) 5 Synchronized OHS, 95/63 5 Synchronized Strict Pull-ups 100m/100m Sled Push Relay (55/35) 10 Synchronized OHS 10 Synchronized Strict Pull-ups 100m/100m Sled Push Relay 15 Synchronized OHS 15 Synchronized Strict Pull-ups 100m/100m Sled Push Relay *continue to increase reps by 5 until time runs out 30:00 – 35:00 (5 min amrap) Max HSPU (partner holds HS)Read more