Bench Press 5-3-1 Then…… 10 Rounds 10/8 Cal Bike or Row 10 BurpeesRead more

Work to a heavy complex: 2 Snatch Pulls+ Snatch Then… 4 Rounds of 4 Min AMRAP’s (Rest 2 min between rounds and pick up where you left off) 12 Hang Power Snatches, 95/63 10/8 Cal Ski 4 Ring Muscle UpsRead more

Pause Front Squat Week 6: 3×2 With 5 second pause ~90% Then… MLK, Jr Day AMRAP 15 Minutes 1 Clean 185/133 15 Handstand Pushups 29 DB OH Lunges 50/35Read more

Olympic Lift Technique: -Snatch with Pause at Knee + Pause in Catch 5×1 -Clean with Pause at Knee + Jerk with Pause in Dip 5×1 Endurance WOD: Slumberjack 20-AMRAP 35 Minutes 20 KB Taters 400m Run 20 KB Snatch 400m Run 20 Burpees 400m Run 20 Strict Pullups 400m RunRead more

Deadlift: Build to a heavy 5 Rep Then…. 3 Rounds For Time: 105 Double Unders 15 Deadlifts, 255/173 5 Pull-oversRead more