1. OHS Heavy Single 2. Snatch Balance Heavy Single Strength or Metcon 3. Squat Snatch Heavy Single 4. Front Squat 7×5, across  * 5-10 pounds heavier then Monday OR 10 DB/KB thrusters ( chose challenging weight) or 95/65 bar 50 DBL Unders AMRAP 10 min Gy... Continue Reading

Rest Day!

1. “Open Test” AMRAP 20 of: 50 Wall Balls, 20/14 50 Double unders 40 Box Jumps, 24/20 40 TTB 30 C2B 30 Burpees 20 Power Cleans, 145/100 20 Jerks, 145/100 10 Snatches, 145/100 10 Muscle ups Additional Strength 2. 5 Rounds NOT for time of: 5 Bench Press... Continue Reading

1. Snatch 1RM * Make a new goal on Goal board 2. Squat 5×7 Front Squats Across 3. Gymnastics Benchmark Max unbroken strict C2B Pull ups or regular pullups * Make a new goal on Goal board 4. 5 RFT: 7 Dead Lifts, 275/185 30 Air Squats 7 Strict HSPU Many of... Continue Reading

1. Squats 10×3 Back Squats, across 2. Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(115/80) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch