Work up to a heavy Deadlift 5 Rounds 10 Deadlifts (225,155) 20 Wallball (20,14) 30 Sit UpsRead More

Heavy day (wk5) ≈ 8 minutes Snatch Skill Transfer 1 Muscle Snatch 2 P. Snatch 3 OHS 4 Snatch Drops *Keep it light work on crisp movement & ROM ≈ 12 minutes Work up to a heavy Clean (power or squat) + SJ OTM x 8 3 PC + 3 FS + 3 PJ (185,125)...Read More

AMRAP 20 400 m. Run 5 SHSPU’s (Scale DB Strict Press) 5 Muscle UpsRead More

Teams of 3 3 Rounds 50 Cal Row (partners air squat each pull) 30 Synchro Burpees *Different person rows each round, partners air squat each pull.Read More

Work up to a heavy PS Mainsite 170127 4 rounds for time of: 95-lb. power snatches, 20 reps 50 double-undersRead More

30 Cal AB 30 TTB’s 30 KBS (70,53) 800 m. Run 30 KBS 30 TTB 30 Cal ABRead More

≈ 10 minutes Snatch skill transfer exercise 5 Position Sotts Press Standing, Power, Squat, Power, Standing ≈ 12 minutes Work up to a heavy clean (power or squat) + SJ * (6 week linear progression) OTM x10 HHSS+HSS+Below the knee SSRead More

30 Clean & Jerks (135,95) 30 Muscle Ups 1 Mile RunRead More

Teams of 3 6k Row (Switch Every 200 m.) *Each time you come off the rower complete: 7 Burpees + 7 Box Jumps (24,20)Read More

Work up to a heavy 3 rep DL Mainsite 170720 AMRAP 15 30 Air Squat 20 HSPU 10 Deadlifts (225, 155)Read More