Extended warm up: 3 sets 1 snatch grip deadlift 2 Hang power snatch + 1 OHS 1 Hang squat snatch **keep load light and manageable for all 3 sets, perfect form Workout: EMOM X 15 MIN 1 – 7 Hang squat snatch (use a weight that allows you to get them unbroken) MIN 2 – […]

Mobility and Open Gym 5:30 am Open Gym 5:30 pm FarmTableWest fruit/veggies pickup 5:00 pm

WOD AMRAP x 8 200m run/row/ski 7 up-downs 14 single arm front rack DB lunges (50/35)(35/25) **after 7 lunges switch arms** Rest 3 minutes AMRAP x 8 200m run/row/ski 7 up-downs 14 single arm front rack DB lunges (50/35)(35/25) Finisher: 3 rounds 1:00 hollow hold 1:00 Russian twist :30 left leg glute bridge hold :30 […]

SKILL: 10:00 to work on muscle ups, muscle up progression, or skill transfer WOD: AMRAP x 5 Max Muscle Ups OR max burpee pull ups Directly into… AMRAP x 10 12 Power cleans (155,115)(135,95) 12 Hand release push ups PUREFIT AMRAP x 12 10 Med Ball Cleans 10 Bar Pushups 5 Shuttles (walk, run, farmer […]

Team WOD Teams of 2: 20 min AMRAP: 8 Pull ups 8 Burpees 8 Kb/DB Push Press (25/35)(35/55) -one in each hand *while teammate 1 is chipping away at the AMRAP, teammate 2 is running/rowing/skiing 400 meters.  when Teammate 2 is done running/rowing/skiing they switch with teammate 1, taking over where they left off. *score […]