Olympic Lifting -Work to a heavy Snatch -Work to a heavy Clean & Jerk Endurance – New Years Eve Special “Hasta La Vista 2023” – AMRAP 32 23 MedBall Cleans, 20/14 23 Cal Bike 23 Pull-ups 23 Drag Rope DU 23 Med Ball Slams, 20/14 23 Cal Ski 23 Weighted Push-ups 23 Drag Rope DU 23 Med Ball Situps, 20/14 23 Shuttle Runs (10m) – outside 23 Jumping Squats 23 Drag Rope DURead more

Bench Press 1-1-1 Then…. AMRAP 20 Minutes 15 T2B 15 Thruster 75/53 15 Burpee Over Bar 15/10 Cal Bike or SkiRead more

WWPF – For Time For Time 50 Alt Box Jumps, 24″/20″ 30 Hang Cleans, 135/93 400m Run Relay (both run 400m) 50 Synchronized Hurdle Jumps, 24″/20″ 30 Shoulder 2 OH, 135/93 400m Run Relay 50 Alt Box Jumps, 24″/20″ 30 Hang Cleans, 155/113 400m Run Relay 50 Synchronized Hurdle Jumps, 24″/20 30 Shoulder 2 OH, 155/113 400m Run RelayRead more

EMOM 10 Minutes 1 Snatch Pull + 2 Hang Snatch Then…. 2 Rounds 50 DB Hang Snatch 50/35 (do not have to alternate) 50 Wall Balls 50 Sit UpsRead more

Bent Over Row: 3 x 4 Strict OH Press: 3 x 4 “Diamanda” – For Time 21 Deadlifts, 225/153 21 HSPU 9 Ring MU 15 Deadlifts 15 HSPU 7 Ring MU 9 Deadlifts 9 HSPU 5 Ring MURead more