TEST: 15 minutes to establish a 1RM Snatch Then… “Burpee Helen” 3 Rounds: 400m run 21 Kb Swings, 53/35 12 Target Burpees (2 hand target above max reach) Lets Snatch!  Read more

Back Squat 3-3-3 Then….. Fran (10 minute time cap) 21-15-9 Thruster 95/65 Pullup   Cashout:  1000m Row (to be done immediately after, but scored separately)    Read more

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10am Class Only “Hot Shots 19” –  Partner AMRAP 30 Minutes 30 Air Squats 19 Power Cleans, 135/95 7 Strict Pullups 400m Run *partners may split the reps up anywayRead more

10 am- Olympic Lifting 11 am- Endurance 30 OHS 95/63 30 Pullups 30 Sit ups 800m Run 20 OHS 95/63 20 Pullups 20 Situps 800m Run 10 OHS 10 Pullups 10 Situps 800m Run   Captain Phil on the AirdyneRead more