A)TGU + Windmill 2-2-2 B)Front Rack Lunges 8-7-6-5 (increase each set) C) 10 Rounds 4 Burpees 6 KBS 8 Wallballs
Read MoreA) Press x5 EMOTM (8) B)Front Squat @ 22×1 Heavy 3 C)15 MIns @ 80% 10 Hollow rocks 10 KB Snatch 10 Box Jumps 2 Wall Walks
Read MoreA) Snatch Grip DL 1.1.1 x3 B) OHS 4 x 10 Med weight and FAST hips C) 5 Rounds 10 Ring rows 5 Burpee Box Jumps 5 push jerk
Read MoreA) Clean Pulls 2.2 x4 B) Thrusters 5×5 C) “Cindy” AMRAP 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats
Read MoreA)Muscle Snatch B)Clean (full) and Jerk Heavy Single C) 7 rounds 3 Paralette Shoots (Pushup) 10 Box Jumps 5 Burpees
Read MoreA1)KB Snatches 3 x 8 A2) Single leg Hip Drive 3×8 B)1 1/4 Back Squat @21(1)x1 Heavy 3 C) 9 Min Amrap 12 Shoulder to Overhead 8 T2B 6 Box Jumps
Read MoreA) Single arm Ring Rows 3x 8 B) Power Snatch Heavy single (10min) Full Snatch (Heavy Single) C) 3 min AMRAP 5 Thrusters 5 Push Press 3 Min Rest 3 Min AMRAP 5 HPC 5 Front Squat
Read MoreA1) SOTS Press 5×5 A2)Single Leg Hip Drive 5×7 B)1 1/4 Front Squat Heavy 2 C)7 mins 7 Power Snatch 7 Hop Over Burpees
Read MoreA) Snatch Grip Situps 3×8 B) Snatch Complex – High Pull Muscle Snatch Snatch Balance (Heavy Single) C)10min EMOTM 3 Power Snatch (odd) 6 Box Jump (even) Tabata SitupsBurpee Mash up
Read MoreA1)Floor Press 5×5 A2) 8 Hollow Rocks 5 x 10 B) BTN Split Jerk Heavy Single C) 5 Rounds 10 KB Lunges 5 Paralette ShootThru 7 Pullups
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