15 Min to a heavy complex: 1 Snatch + 1 Hang Snatch + OHS 15 Min AMRAP 1 Rope Climb 3 Hang Snatch, 115/73 3 Box Jumps, 30″/24″ 1 Rope Climb 6 Hang Snatch 6 Box Jumps 1 Rope Climb 9 Hang Snatch 9 Box Jumps **Continue this pattern until time runs out Total Reps: 3’s = 7reps, 6’s=20 reps, 9’s=39 reps, 12’s=64 reps, 15’s=95 reps, 18’s=132 reps, 21’s=175 repsRead more

Back Squat Week 5 1 x5 @88%+ 2 x2@93%+ 2 x1@95%+ Then….. Jackie 1000m Row 50 Thrusters 45/33 30 PullupsRead more

Olympic Lifting -12 Min EMOM 1 Snatch Pull + 1 Snatch -Clean & Jerk: 5 x 1 @85%+ Endurance – For Time 400m Run 100 walking lunges 250m Row or Ski 400m Run 80 DB/KB Push Press 250m Row or Ski 400m Run 60 Alt Russian Kb Swings 250m Row or Ski 400m Run 40 Pull-ups 250m Row or Ski 400m Run 20 Burpees 250m Row or SkiRead more

Partition Any Way: 35 Minute Cap 300 Double Unders 2 Mile Run 100 Toes to Bar/GHD Sit Ups/Weighted Sit Ups or combination of any Ab movement (example: 4 rounds 75 doubles, 800m run, 25 Toes to bar)Read more

WWPFriday THE 13TH “Runway Jason” – partner edition 300m/300m Run relay 100 Synch Air Squats 5 Bar Muscle-ups 300m/300m Run Relay 80 Sandbag Lunges, 100/75 10 Muscle-ups 300m/300m Run Relay 60 Synch Air Squats 15 Muscle-ups 300m/300m Run Relay 40 Sandbag Box Step-overs, 100/75 (24″/20″) 20 Muscle-upsRead more