10 Min EMOM 1 snatch + 2 OHS 3 Rounds 30/25 Cal Row 30 DB Hang Snatch, 50/35 —–2 Min Rest—— 3 Rounds 20/15 Cal Bike 20 OH DB Lunges, 50/35Read more

Back Squat-Test 1 RM Then….. Mole Day WOD AMRAP 15 Minutes 6 Ring Pullups 10 Hang Cleans 115/73 23 Box Jump Over 24/20Read more

Olympic Lift Technique Class: -Snatch Pull 5 x 3 over 100% (overload before full snatches) -Snatch 5×2 Endurance WOD: Starts at 10am AMRAP 12 Minutes 100m Sprint/100m jog recovery AMRAP 12 Minutes 3 Strict or L Pullups 5 Ring Dips 7 Weighted Pushups AMRAP 12 Minutes 10 Cal Bike 15 Wall Balls 20 BurpeesRead more

For Time 25 Pull-ups 400m Run 50 GHD Sit-ups Or Weighted Sit-ups 400m Run 75 Air Squats 400m Run 100 SA DB Cleans, 50/35 or 53/35 400m Run 75 Air Squats 400m Run 50 KB Swings, 53/35 400m Run 25 Toes 2 BarRead more

WWPF 50/50 DU Relay 42 Cleans, 135/93 30 HSPU (partner holds HS) 42 Shoulder 2 OH, 135/93 75/75 DU Relay 30 Cleans, 165/103 20 Wall Climbs (Mix Anyway) 30 Shoulder 2 OH, 165/103 100/100 DU Relay 18 Cleans, 185/123 10 Synchronized Strict HSPU 18 Shoulder 2 OH, 185/123Read more