Hang Squat Clean  Heavy Single 15 min. followed by… “Under the Lights” AMRAP 8: 3 Hang Squat Cleans (95/65) 3 Toes to Bar 6 Hang Squat Cleans (95/65) 6 Toes to Bar 9 Hang Squat Cleans (95/65) 9 Toes to Bar Continue adding 3 reps until time runs out. PureFit: AMRAP 8min: 2 KB Press 2 Walking […]

AMRAP 15: 400m Run or 30/21 Calorie Row 20 Box Jumps (24/20) 10 Deadlifts (245/165) PureFit: On the 4:00 min x 4RDS Row 8 Cal. 10 KB DL 10 Wall Ball sit-ups   Mobility WOD Bonesaw calf smash with lacrosse ball – while kneeling, place an ankle up on a foam roller.  Place a lacrosse ball […]

Active Rest Day.  Open gym at 5:30am (mobility) and 5:30pm.

“Wiped Clean” 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row or 200m Run 7 Clean and Jerks (115/80) PureFit 4 rds 10 wallball 10 cal row 10 box jumps or step ups   Mobility WOD: 1)Shoulder internal rotation mobilization –  lie on your back. Drive heels into the mat, bridge hips up […]

For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Power Snatches (95/65) PureFit: Amrap x 15 20 KBS 10 Burpees 20 Air Squats 10 Burpees 20 SDLHP Mobility WOD: Before workout: 1)Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand […]