A. DB Snatch Ladder (must hit each arm to move on) :20 rotation B. 6:00 AMRAP 8 DB snatch (alternating, 2 – 3 weights below max ladder wt) 10 Push Up C. 6:00 Sled Relay (25M OT1:00) D. 6:00 – 3 Rounds 1:00 Hollow Rock 1:00 SupermanRead more

A. 5 rds OT2:00 (10:00) – 1 Cluster + 1 Jerk B. 16:00 EMOM Odd- 7 Clusters (athletes choice) Even- 5 Strict Pull-up + 7 “V” Up C. Grip: 3 x 1:00 Plate Pinch (Rest as needed bt rds)Read more

A. Establish heavy Power Clean for the day B. 12:00 Time Cap 800 Meter Run 30 Power Clean (70% of A) Max Push Ups in time remaining C. CORE – Coaches ChoiceRead more

A. DB BOR 4 x 10 (ea arm) B. 3 Rounds of 3:00 Work / 1:00 REST 7 Box Jumps 7 WallBalls (20/14) *each AMRAP increase the box height C. NFT: 3 x 20 Reverse bar wrist curlRead more

A. Deadlift: 5 – 3 – 1 B. 7:00 Increasing Ladder (2,4,6…) Deadlift (225/155) HSPU REST 3:00 C. 7:00 Increasing Ladder (4,8,12…) Pistol *1 Rope climb after each set D. NFT – 25 Bar Roll-outRead more