30 Min Clock: Find 1RM Press (10 min) Find 3RM Push Press (10 min) Find 5RM Jerk (10 min) Then… 3 X 500m Row Don’t Mess with em’Read more

EMOM 7 1 Snatch 1 Hang Snatch 1 OHS Then…. AFAP (as far as possible) in 3 Minutes, 2 minute rest.  Then AFAP 6 Minutes, 2 minute rest. Then Finish the whole workout.  Start over at the beginning each time. 100 Double Unders 30 Wall Balls 20/14 30 KB Swings 70/53 30 Burpees over Box 24/20 15 Snatches 135/95  Read more

Front Squat 5 – 5 – 5 21 – 15 – 9 Power clean 135/95 Toes 2 BarRead more

10am: Olympic Lifting 11am: Endurance 12noon: Yoga For Time 1 mile row Then… For Time 800m Run 25 Pullups 50 Wall Ball Shots, 20/14 800m Run 50 Wall Ball Shots 25 Pullups 800m Run Happy Birthday Ric!        Read more

“Annie on Bacon” For Time 50-40-30-20-10 Reps of Burpees Med-ball sit-upsRead more