15 Minutes to a heavy Power Snatch Then…. 20 Chest to bar Pullups 15 Power Snatch 115/73 15 Bar Muscle ups 10 Power Snatch 135/93 10 Ring Muscle Ups 5 Power Snatch 165/113Read more

Work up to heavy set of 8 Back Squats Then 2 sets at 90% 3 rounds 20 KB swings 53/35 20 V-ups 20 Hurdle jumps 24/20Read more

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 3 Rounds 800m Run 15 Deadlifts 185/133 25 Ring Pushups *Must row 1000m at some point during workout* Morgan and Meredith at the New Year Novice competition  Read more

Overhead Squat: 2-2-2 Then… AMRAP 15 Minutes 5 SDHP, 95/63 10 OHS, 95/63 15 PullupsRead more

Split Jerk: 2-2-2 Then… “Wacky Wiser Partner Friday” 30 Ground 2 Overhead, 185/123 (mix anyway) 30 Synchronized T2B 20 Ground 2 OH (mix anyway) 30 Alternating box jumps, 30/24 10 Ground 2 OH (mix anyway) 30 Synchronized target Burpees  Read more