1. Power Clean 155/105 1st min=1 rep: 2nd min=2reps and so on *if you can’t make it 12 min drop the weight to 135/95 and finish the 12 min. 2.OH walking lunges 30 reps 135/95 *Break up however you need.

1. For Time: 30 Chest-to-Bar Pull-Ups 400m Run 15 Overhead Squats (135/95) 800m Run 15 Overhead Squats (135/95) 400m Run 30 Chest-to-Bar Pull-Ups 2. Stability 10 on each leg: KB 1 leg DL  

Fight Gone Bad 3 rounds for max reps of: 1 min Wall Balls, 20/14 1 min Sumo Deadlift Highpull, 75/55 1 min BJ, 20″ – not Games standards. 1 min Push Press, 75/55 1 min burpees 1 min Rest *this can be done as a team or individual. This is a GLORY BOAR... Continue Reading

1. Clean and Jerk EMOMx9: 3 rounds of: Min 1: 3 reps at 50# under PR Min 2: 2 reps at 40# under PR Min 3: 1 rep at 30# under PR 2. Front Squats 5×2 Front Squats, across 3. for 10 min- 1 min ON 1 min OFF KBS (55/35) *you must get 30 […]

1. Squat 3×3 Back Squat, across 2. Dead Lift 10-8-6-4-2, climbing 3. 4 rds for time: 15 pull ups 10 overhead squats (85/115) 15 push up 4. Accessory Work (extra credit) 2 rounds of: :30 on, :30 off L-Sit Superman Hold Boat Hold Good Morning Hold, 45/35# ... Continue Reading