A. Build up to heavy set of 5 T-N-G Power Snatch B. 2 Rounds for time: 200 Sprint 21 T2B 200 Sprint 15 Power Snatch (115/75) 200 Sprint 9 Strict HSPU C. NFT – 30 Wipers (R+L=1)Read more

A. 20 Rep Front Squat (warm up with set of 5&10) B. 5 Rounds of All Out Effort 10 Cal AB 10 Front Squat (95/65) 10 Burpee over Bar 4:00 REST * 2:00 Delay for each athlete, 3 per bike C. Row CooldownRead more

A. 5 Rds of 3 Wt Pull-Ups + 3-5 Strict Combo B. 3 Rounds 1:00 Cal Row 3:00 AMRAP 10 Ring Push-Up 15 Ab Mat Sit-Up 1:00 Cal Row 2:00 RESTRead more

A. 5 Rounds OT2:00 (WU to heavy Weight, then start) 1 Clean Pull + 1 H.Squat Clean + 1 Squat Clean B. For time: 5-4-3-2-1-2-3-4-5 Squat Clean & Jerk (155/105) *1 Rope Climb after each Set C. Core (Coaches Choice)Read more

A. Deadlift 5-5-3-3-1-1 B. 15:00 AMRAP 25 Cal Row 25 Deadlift (185/125) 25 Double Unders 25 Ring Dip C. MobilizeRead more