Paused Front Squat: Wk 1 5×3 @ 60–65% *3 sec pause at the bottom Slow controlled descent For Time 42-30-18 Wall ball, 20/14 Toes 2 Bar Box Jump, 24″/20″Read more

Oly: WK 4 Receiving Positions + Speed – Overhead Squat (4×3) – Snatch Balance (5×2) – Clean + Front Squat + Jerk (5×1+1+1)  Endurance AMRAP 35 50 DB Box Step-overs 300m Run 25 Burpees over DB 300m Run  50 Cal row 300m Run  25 Med ball cleans 300m Run Read more

Strict Press: 10 min to a heavy single Then… Mini Barbara – 3 Rounds 3 Rounds 20 pull-ups 30 Push-up 40 Situps 50 Air Squats *3 min rest Read more

Hang Squat Clean + 1 Front Squat Then… WWPF “Sandstorm” W/partner, complete the rep scheme in the fasted way Possible. Partners may not work on the same movement at the same time: 160 Sandbag lunges, 100/75 80 HSPU 20 Legless Rope ClimbsRead more

Deadlift  1 x 5 @ 75% 1 x 5 @ 80% 1 x 5+ (max reps) @ 85% “Erg Sandwich”- For time 1000m Row 50 Wall Balls, 20/14 30 Toes 2 bar  50 Situps 1000m Ski Read more