1.   “Ham Sandwich” 50 Wall Balls, 20/14 25 Deads, 245/165 50 Wall Balls, 20/14 Every minute on the minute, starting at the 60 second mark, complete 5 Burpees. ** 2.  Snatch 5×2 Squat Snatch ** 3.  Clean and Jerk Power Clean + Hang Squat Clean + ... Continue Reading

1.  Metcon “Hurricane” 3 RFT: 800m Run 21 Power Cleans, 155/105 ** 2.  C2B Progression 7 sets of 10, 1 min rest between sets.

Rest Day!!!

1.  Metcon 100 SDLHP’s, followed by: 21-15-9: KBS, 55/35 Burpees ** 2.  EMOMx10 Odd:  3-5 Front Squats – you choose the weight Even:  3-6 Muscle ups or dips

EMOM x 20 Odd: 200m run Even: 1 power clean + 1 hang squat clean (80% of 1 rep max) + 5 pull-ups Stability: 50 Band pull aparts 50 banded good mornings