Heavy day (wk4) ≈ 8 minutes Snatch Skill Transfer 3 stop Power Snatch + OHS (This sequence is as follows: Pause at knees, high hang, knees then: PS+OHS) ≈ 12 minutes Work up to a heavy Clean (power or squat) + SJ OTM x 10 2 Squat Snatch + 4 BurpeesRead more

5 Rounds 400 m. Run 21 Box Jumps (24,20) 12 TTB’sRead more

With a partner 20-18-16-14-12-10-8-6-4-2 Deadlift (225,155) Strict Ring Dip Squat Clean (135,95) *Split the reps evenly 10/10-9/9-8/8… etc)Read more

Mainsite 160522 AMRAP 20 300 m. Row 3 rope climbs Post workout: 10:00 Guided stretching (coaches choice) Ring of fire (Core work)Read more

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