A.  Work Up to Heavy Clean & Jerk for day B.  Double Grace (12:00 CAP):  60 C&J (135/95) C.  NFT – 3 Rounds 2:00 Row/Run/Bike – Moderate 30 Ab Mat Sit Ups (no arms) 20 Controlled Reverse Hyper (GHD)Read more

A.  5 Rounds for Max Reps 1:00 WallBall (20/14) 1:00 T2B 1:00 Sand Bag Shuttle Run (40 Meters, Down & Back = 1 rep) 1:00 Slow Recovery Jog around Pull Up station B.  Core/Ancillary – coaches choiceRead more

A.  3 Rounds for time (23:00 CAP) 20 KB Swings (24/16 kg) 30 Push Ups 400 Meter Row 50 Air Squat (use aid for depth if needed) B.  After A, 10:00 to establish a Heavy 3 rep Back SquatRead more

A.  0-18:00 – OT3:00 x 5 Rounds – 5 Front Squat (increasing) *after each set complete 5 strict DB Press B.  18:00-28:00 – For Time:  15 – 12 -9 Thruster (115/75) & Strict Pull-Ups C.  28:00 – 37:00 – 3 Rounds Rowing (9:00) Minute 1 – 20-25 S/M (Bike=55-60 rpm) Minute 2 – 25-30 S/M (Bike= 60-65 rpm) Minute 3 – 30+ S/M (Bike= 65+ rpm)Read more

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