EMOM 15 Minutes  8 Deadlifts 8 DB Strict Press-2DB 45s HS Hold-Wall or Freestanding  Then…. AMRAP 18 Minutes  10 Strict Pull-ups 20 Pushups 30 Split Squats 45/33 400m Run or .5 Mile BikeRead more

10 MIN EMOM 2 Clean and Jerks Then… OPEN 23.1 AMRAP 14 MIN 60 Cal Row 50 Toes 2 Bar 40 Wall Ball Shots, 20/14 30 Cleans, 135/93 20 Ring Muscle UpsRead more

Box Squat 4×8 Full stop on the box, not tap and go. Box should be at, or just below parallel  Then…. AMRAP 10 Minutes  20 DB Hang Snatch to Lunge, Alt 50/35 20 Burpees over DBRead more

Olympic Lifting -Build to a heavy complex: 1 Snatch Pull + 1 Hang Snatch + 2 OHS Work Your Weakness: Pick 1 or 2 from below A. Clean Grip RDL: 5 x 5 B. Clean Pulls: 5 x 2 C. Jerk: 5 x 1 Endurance Pick your own adventure (do in any order) 300m Sandbag Carry 100 Cal Bike or Ski 80 OH Plate Lunges, 55/35 60 Wall Ball Shots, 12’/10′ 40 Burpee Box Jumps 10 Rope ClimbsRead more

Deadlift Heavy Single Then….. AMRAP 20 Minutes  500m Row 30 Burpees 20 GHD Sit-ups or Leg Raises on Bench 10 Strict HSPURead more