A) Good Mornings 3×8 B1) Barbell Lunges 8-7-6-5 B2) Alternating S.Arm KB Swings (30 Sec) C) 15 Min AMRAP 20 OHS 10 Burpees 20 Front Squat 10 Burpees 20 Back Squat 10 Burpees
Read MoreA) Snatch Press 5-5-5-5 B) Snatch (pause 3 Seconds in hang) Build to heavy Single (15mins) + Snatch High Pulls (100%) 3-3-3 C) For Time 10,15,20 C2b Push Jerk Box Jumps Burpee
Read MoreA) Snatch Speed work H.Hang 3×8 B1) Seated Press 8-8-8-8 B2) Deadlift 3-3-3-3 C) 15mins @ 75% 4 Length Farmer Carry 1 Wall Walk 10 Box Jump 15 KBS
Read MoreA) Turkish Getup Heavy Single B1) Romanian DL 3×8 B2) Single Leg Hip Drive 3×8 C) Fight Gone Bad (3 Rds) Wallballs KB DL Box Jump Push Press Farmer Carry
Read MoreA) Good Mornings 3×8 L-Sit 3x Max B1) OHS 3×10 B2) Back Squat 3×10 C)21-15-9 Front Squats Box Jumps KBS Buy Out: 6 lengths Farmer Carry
Read MoreA) Pistol Progressions B) Clean & Jerk tough Single C) Clean Pulls 3×3 D)6 Rounds 6 Paralettes (PU) 3 Wall Walks 9 KBS
Read MoreA)Weighted Pullup 3 xMAX B1) Front Rack Rev Lunge 8-7-6-5/leg B2) Goblet Squats 16-14-12-10 C) 7 Rounds 7 Power Snatch 7 OHS 7 Box Jump
Read MoreA) 3 Position Snatch double B) 2 Front Squat + Jerk Heavy Single C) 5 Rounds 20 OH Plate Lunge 20 KBS 10 Burpees
Read MoreA) Turkish Getups 2-2-2-2 B) Deadlift 5-5-5-5 C) 12Min AMRAP 25 Thrusters 25 Pullups 15 Thrusters 15 Pullups 10 Thrusters 10 Pullups
Read MoreA) Seated OH Press 5×5 B) Front Rack Rev Lunges 8-7-6-5 C) 40 Wall Balls 30 KBS 20 Pullups 10 Box Jumps 20 Pullups 30 KBS 40 Wallballs
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