A. Work up to heavy Power Snatch B. 10 Rounds for time (25:00 CAP) 2 Power Snatch (Heavy) 4 Muscle Ups (Ring or Bar) 30 Double Unders C. Athletes Choice – 4:00 CoreRead More
A. Deadlift 3 – 3 – 3 (reset after each rep) B. OT3:00 for 24:00 4 Deadlift (Heavy) 8 Burpee Box Jumps (24/20) 16/12 Cal Row C. Mobilize Legs (oly wall stretch)Read More
A. 20:00 AMRAP 400 Meter Run 20 GHD Sit-Up (25 Ab Mat) 20 Meter OH Lunge Step (45/25) 20 Meter Bear Crawl B. 5:00 Farmer Carry – minimize rest time (maybe :40/:20 rest)Read More
A. DB Bench Press 10-8-6-4-2 *after each set = 5-7 Strict Pull Ups B. 4 Rounds for Time: 300/250 Meter Row 20 Goblet Squat (24/16 kg) 1:00 Rest C. 100 Crunches NFTRead More
A. 3-5 Sets: press + PP + PJ B. Work up to WOD OHS Weight C. For time (25:00 CAP) 400 Run + 25 OHS (95/65) + 25 Press (95/65) 400 Run + 25 F. Squat + 25 PP 400 Run + 25 BSquat + 25 PJerk + 400 RunRead More
A. Hang Power Snatch 3 – 3 – 3 – 3 B. 21:00 EMOM #1 – 10 Hang Power Snatch (115/75) #2 – 10-15 Box Jump Over (24/20) #3 – 10 HSPU (5 strict + 5 kip) C. Shoulder MobilizationRead More