Front Squat test 1 RM Then…. 4 Rounds-3 Minute AMRAPS, 1 minute rest between rounds  3 Deadlifts 135/93 6 Hang Power Cleans 9 Front Squats Read more

Olympic Lifting -Snatch High Pull + Low Hang Snatch: Every 2 min x 6 -2 Front Squats + 1 Jerk: Every 3 min x 5 Endurance AMRAP 12 Minutes 12 Med Ball Clusters (med ball clean + med ball slam) 21 Med Ball Situps 400m Ski AMRAP 12 Minutes 400m Bike (0.25m) 21 Kb Swings, 53/35 12 Pull-ups AMRAP 12 Minutes 30 SA DB Hang Cleans 15 Box Jumps 30 SA DB Push PressRead more

12 Minutes to a Heavy  Snatch Pull + Snatch AMRAP 15 Minutes  10/8 Cal Bike or Ski 3 Pullovers or Muscle Ups or 5 Burpee Knees to Elbow 1 Snatch @80% Cashout: 150 Sit-ups or 75 GHD Sit-ups or 75 Toes to BarRead more

WWPruckF – 35 Min AMRAP 100 Synchronized Air Squats (use a med ball target) 2 Alt Rope Climbs 75 Cal Row (mix anyway) 2 Alt Rope Climbs 50 Synchronized Burpees Over Ruck 2 Alt Rope Climbs 25 Strict Pull-ups (mix reps anyway) 2 Alt Rope Climbs **ALL movements to be done with the ruck on except burpeesRead more

EMOM 10 Minutes 1 Clean Pull + 2 Power Cleans Then….. 13 Minute Ladder-Start with 1 Rep of each, increase by 1 rep each round Power Clean 185/133 Muscle Up-Ring Or Bar HSPU *30 Double Unders after each roundRead more