Strength 12 Minutes to a Heavy Hang Clean Skill AMRAP 10 Minutes 1 Rope Climb 18′ 2 Muscle Ups (ring or bar) 3 Pullovers Speed For 10 Minutes-Bike Sprints 30s Sprint-Arms Only 30s slow arms and legs 30s Sprint-Legs Only 30s slow arms and legs 30s Sprint-arms and legs 30s slow arms and legsRead more

8×3 Deadlifts from 75-90% (2 sets @75, 2@80, 2@85, 2@90) 5×10 Dips 3 second lower, explosive on the way up Then…. 1000m Row/Run/Ski (Row Preference) 50 HSPU 50 DB Hang Snatch 50/35Read more

Low Hang (below knee) + Hang Snatch: 15 Min to a heavy single Then… “All Over” – 6 Rounds 12 KB Box Step-overs, 70/53 (24″/20′ 9 Overhead Squats, 115/73 6 Burpees over Bar *Cash Out: 200m Overhead Carry, 70/53 *Time is recorded once 200m OH Carry is completedRead more

Overhead Squat Test 1RM Then…. 10 Rounds 15 Wall Balls 10 Toes to BarRead more

Olympic Lifting -Pump Snatch: Build to a heavy in 15 minutes – Power Clean & Jerk: 5 x 1 @ 78%+ Endurance 2 Rounds 800m Run 30 DB Clean & Jerks 1200m Ski 30 Burpee Box Jump Overs 1 Mile Bike 30 Med Ball Clusters (med ball clean + med ball slam)Read more