AMRAP 20: 7 Power Cleans (135/95)(115/80) 7 Burpees 200 Meter Run

5 Rounds: 20/15 Calorie Row or 10 Burpees 10 Thrusters (115/80)(95/65)(75/55)   MWOD: 1)Banded wrist distraction-Place a band around the right wrist. Slide the wrist away from the rack to create tension in the band. Tack the base of the right hand to... Continue Reading

For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run MWOD: Banded Shoulder Lateral Opener –  Hook a hand through band that is attached at waist height. Wrap band around wrist and rotate palm towards the ceiling. Place shoulder in ex... Continue Reading

Open gym 5:30 a.m. Open gym & mobility 5:30 p.m.

10 Minutes: Build to Heavy Power Snatch then AMRAP 8 10 Toes to Bar 10 Burpees   MWOD: Partner T-spine smash T-spine smash – this thoracic mobilization would be best done before power snatch.  Lie on a double lacrosse ball along the thoracic s... Continue Reading