A. Work up to heavy 3 Rep Hang Power Clean B. 4 Sets – 4:00 AMRAP/1:00 Transition weights 5 Hang Power Cleans (95/65) 5 Bar Facing Burpees 5 Ring Dips *increase your HPC weight each round Score rounds and weightsRead more

A. Strength Press 3 – 3 – 3 Push Press 5 – 5 – 5 B. For max Reps 3:00 Wall Ball (HAP – 10′ target) 3:00 Box Jumps (athlete choice) 2:00 Wall Ball 2:00 Box Jumps 1:00 Wall Ball 1:00 Box Jumps C. Ring of FireRead more

A. 6:00 EMOM – Snatch Pull + Snatch + OHS Combo B. For time (Angie Style) 75 Power Snatch (75/55) 100 Ab Mat Sit ups 125 Double UndersRead more

A. For time: 4 Rounds 21 Calorie Row 15 T2B 9 Strict Handstand Push-up 1:00 REST B. Shoulder Band Stretches (on own)Read more

A. 8:00 Increasing Ladder 4 KB Thrusters (Alt @ 1/2 mark) 1 Rope Climb 8 KB Thrusters 2 Rope Climbs, etc…. 3:00 REST B. 8:00 increasing ladder 4 FR Lunge Steps (using KB) 1 Wall Walk 8 FR Lunge Steps 2 Wall Walks 12 FR Lunge Steps 3 Wall Walks, etc……… C. 500 Meter Row Cool downRead more