Conditioning “Goodie Bag” (cap 30:00)800m Run50/35 Cal Echo Bike40 T2B200m DBall Run (70/50)40 DBall Step-ups (24/20)50/35 Cal Echo Bike800m RunRead more

Snatch Technique 4 Rounds on the 2:00s3 Muscle Snatch2 Snatch Balance1 Hi Hang Squat SnatchSet 1@ 40%, Set 2@ 43%, Set 3@ 46%, Set 4@ 50% Conditioning “Catch and Release”5 Rounds on the 4:00s20 Stationary Double DB F Rack Lunges (50s/35s)21/18 Cal Row12 Kipping HSPU9 Deadlifts (225/155)Read more

Barbell Cycling EMOM 35 Touch & Go P SnatchesRest 1:00EMOM 33 Touch & Go P SnatchesRest 1:00EMOM 3 1 P Snatch Conditioning “Hot Flash” for Time (Cap 15:00)30-20-10P Snatch (95/65)Kipping HSPURead more

Conditioning “Skinny Post” AMRAP 2040 Double Unders20 Box Jumps (24/20)10 T2B5 Thrusters (135/95) Post WOD Midline Not For Time20 Alt Turkish Get Ups @ HAPRead more

Conditioning “Rest Stop”Inside a 5:00 Window600m Run1 Round of CindyIn time remaining, max Squat Cleans (135/95)Rest 5:00Inside a 5:00 Window400m Run2 Rounds of CindyIn time remaining, max Squat Cleans (155/105)Rest 5:00Inside a 5:00 Window200m Run3 Rounds of CindyIn time remaining, max Squat Cleans (185/135)Read more