WOD

7 Rounds 20 Push ups 30 Double Unders then… 20 Ground to Overhead 135/95

Build to 3 RM Split Jerk Back Squat 3×4 @ 80%

Bench Press 3-3-3-3 For Time 400m Run 40 Pullups 400m Run

Work up to 3 RM Deadlift for dy AMRAP Deadlift, 1 set @ 70% of 1 RM AMRAP Deadlift, 1 set @ 65% of 1... Read More

5 Rounds for Time 4 Rope Climbs 15 Front Squats (115/80) 15 Burpee Box Jump Overs (24/20)

15 minutes to build to max: Snatch+Hang Snatch+Touch and go Snatch 15 minutes to build to max: Clean+Front Squat+ 2 Jerks

AMRAP 20 200m Run 3 Power Cleans (205/143) 4 Handstand Push Ups

EMOM 8 2 Hang Snatch.   For time.  Cap 7 21-15-9 Chest to bar pull ups Power Snatch 75, 55

1. RDL 8-8-8-8 2. 6x200m Run.  Rest 2 minutes between sets.

1. Strict Press 12-12-12 2. Back Squat 3×6 @ 70% + 0-10# 3. Front rack lunge 6-6-6-6-6 (3 each leg) 4. 60 Weighted sit ups... Read More