2 Rounds 5 Hang Snatch 165/113 1000m Row 5 Hang Snatch 1000m Run 5 Hang Snatch 1000m SkiRead more

Deadlift: Week 2 3 x 8 @ 77% 1 x max reps @ 75% 3 Rounds 400m Run 25 KB Swings 400m Run 25 GHD or Weighted Sit-upsRead more

15 Min to heavy squat clean thruster Then…. 16 Min AMRAP 1 MU 3 Front Squats, 135/93 3 Push Press, 135/93 2 MU 6 Front Squats 6 Push Press 3 MU 9 Front Squats 9 Push Press 4 MU 12 Front Squats 12 Push Press *Continue this pattern until time runs outRead more

Back Squat Week 3: 1×5@ 85% 2×3@90% 2×1 @95% Then…. AMRAP 13 Minutes 800m Bike (.5 miles on Assault Bike/.8 km on Echo Bike) 20 Burpees 10 Ring DipsRead more

Olympic Lifting -Snatch w/ Pause 2″ off Floor + pause in catch: Work to a heavy single THEN…. 10 MIN EMOM 1 Clean + 1 Hang Clean + 1 Jerk Bardwell’s Birthday Endurance AMRAP 17 Min 10 Burpee Box Step-overs, 50/35 1 Legless Rope Climb OR Strict MU 77 Double Unders AMRAP 17 Min 400M Med Ball Run, 20/14 46 Wall Ball Shots, 20/14 46 Med Ball Sit-ups, 20/14Read more