A) Pendlay Rows 5-5-5-5 B) Snatch Complex High Pull + Muscle + Hang Power Heavy Single C) 4 rds 10 OH plate Lunges 8 Wall Balls 6 KBS 4 Hop over Burpees
Read MoreA) Turkish Getup + Windmill Heavy 2 B) 1 1/4 Front Squat Heavy 3 C) 7 rounds 7 barbell Shoulder to OH 7 Box Jumps
Read MoreA) Mobility – Choose your own Adventure B) Build to Heavy Clean & Jerk C) 4 rounds 10 OHS 10 Box Jumps 10 Lateral Barbell Burpees
Read MoreA) Wall Walks (Side steps, shoulder taps) 2-2-2-2 B) Press Heavy Single (10mins) Deadlift Heavy reps (Coach’s call) C)7 rounds 3 Paralette Shoots 10 Box Jumps 5 Pushups
Read MoreA) Barbell Turkish Getups B) Push Press – Heavy Double C) 15 mins @ 75% 10 Pushups 10 Hollow Rocks 10 Box Jumps 1 Turkish Getup
Read MoreA) Skin the Cat 3-3-3-3 B) Back Squat – Heavy Single C) 10 Min EMOTM – 3 Power Snatch D) Tabata Hollow Holds
Read MoreA) Double Under Practice B) Press – Heavy Single C) 8 Min @ 75% 10 box jumps 10 Burpees 10 OH KBS rest 4mins 4 Min AMRAP 10 Step Ups 10 No Jump Burpees 10 R. KB Lunges
Read MoreA) Medball Side Lunges 5-5-5 B) Front Squat Heavy Single C) 5 rounds 8 Wallballs 8 KBS 8 Burpees
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