8 minutes Work up to a heavy snatch balance *Snatch skill transfer exercise will change weekly 12 minutes Work up to a heavy clean (power or squat) + SJ *This will be linear progression the next 6 weeks OTMx12 PS+SS+5 Box JumpsRead more

5 Rounds 20 Pull Ups 30 Push Ups 40 Sit Ups 400 m. RunRead more

With a Partner 50 synchro wall-ball shots 30 cleans (Split, 135,95) 50 synchro wall-ball shots 20 cleans (Split 185,135) 50 synchro wall-ball shots 10 cleans(Split 225,155)Read more

Work up to a heavy Thruster Mainsite 170921 9-15-21 Thrusters (95,65) Bar facing BurpeesRead more

HOLLEYMAN Hero Friday! 30 Rounds For Time 5 Wall Balls (20/14 lb) 3 Handstand Push-Ups 1 Power Clean (225/155 lbs) *Endurance & Class WOD are the same 🙂Read more