Olympic Lifting High Hang Snatch w/pause in catch: 5 x 2 @ 80%+ High Hang Clean: 5 x 2 @ 80%+ Endurance INSIDE – AMRAP 17 MIN 12 Sumo Deadlift Highpull, 75/53 21 Box Jumps 12 Push Press, 75/53 21 Drag Rope DU OUTSIDE – AMRAP 17 MIN 100m Farmers Carry/OH Carry Combo, 53’s/35’s (switch as needed) Run Ladder: Increase by 100m each RoundRead more

15 Minutes to a Heavy Deadlift Then….. Deadlift Cindy AMRAP 20 Minutes  1 Deadlift 315/225 5 Pullups 10 Pushups 15 Air SquatsRead more

WWPF – AMRAP 36 MIN 50 Synchronized DB Snatches, 50/35 100m Partner Prowler Push 40 Synchronized OH Lunges, 50/35 100m Partner Prowler Push 30 Synchronized DB Thrusters, 50/35 100m Partner Prowler PushRead more

10 Minutes to a Heavy Clean Then…. In Any Order, partitioned or straight through 1 Mile Run or 2k Row 30 Cleans 185/133 3 Mile Bike (4.8km)/2.5 mile (4.0km) bike for ladies 75 GHD Sit UpsRead more

Incline Bench 3×6 Incline Curl Burnout X3 Then…. AMRAP 15 Minutes 200 Double Unders 100 Wall Balls 50 Burpees Max Reps Ring or Bar Muscle Ups in Remaining TimeRead more