DeadLift 3×3   Then:   15 Min AMRAP   25 Snatch (75/43) 15 Box Jump 20 Snatch (95/63) 15 Box Jumps 15 Snatch (115/83) 15 Box Jumps 10 Snatch (135/93) 15 Box Jumps 5 Snatch (155/103) 15 Box Jumps Max Effort Snatch (165/113)   (Snatch can be Power or Full as needed for each Round)   Post Loads and Times to ZEN and Comments:  Read more

Push Press: 2-2-2 Weighted Strict Chin-up: 2-2-2 Then… AMRAP 16 Minutes 400 Run 21 Target Burpees 12 OHS, 115/73      Read more

EMOM 5 Minutes ( do not have to be touch and go, work up heavier every minute) 1 Power Clean 1 Clean 1 Hang Clean Then… 3 rounds of 4 Minute AMRAPS, 2 Minute Rest between each round 100m Sprint 10 Toes to Bar 5 Squat Clean Thrusters 115/83 Today is Laumer’s last day before he heads off to college. Be sure to say goodbye to him!    Read more

​ Back Squats  4 sets x 3reps@85% (3 sec down) 12 to 1 KB Clean & Jerk 53/35 Hurdle jumps Read more

10am Oly Lifting 11am Endurance Run 400m Tabata Pushups Run 400m Tabata Ring Rows Run 400m Tabata Situps Run 400m Tabata Squats Run 400m awkward…..    Read more