1. Teams of 2 (1 athlete works at a time) 3 rds 50 Wall Ball 50 Box Jump Overs 50 Burpees 50 Cal. Row 2. Skills 2×10 unbroken Squat Cleans- if set bar down do 5 burpees

1. Climbing Ladder for 7 minutes 3.6.9.12….. Clean and Jerks, 135/95 T2B 2. Clean and Jerk Work up to a heavy Hang Squat Clean and Jerk single 3. Front Squat 3×2 across

Team Work Saturday Teams of 2: One person working at a time Sandbag run – if weather permits, if not the rower will be used. -mailbox and back, 200 meter row -man hole and back, 300 meter row -stop sign and back, 400 meter row 60 Power cleans (95/135) 30 synchronized burpees over the bar […]

1. 21-15-9 Dead Lift 245/165 Box Jump, 24/20 Wall Ball, 20/14 2. Skills EMOMx10: Odd: 50 Double Unders Even: 10 alternating Pistols (5/side) 3. Clean Jerk A. Squat Clean + Front Squat + Push Jerk + Split Jerk at 45%, 50%, 55%, 60%, 65% B. Clean and Jerk at 70%, 75%, 80%, 85%, 90%, 85%, […]

1. Metcon AMRAP 20 of: 200 Double unders 100 Air Squats 80 Burpees 60 Wall Balls, 20/14 40 TTB 20 Strict HSPU 10 Muscle ups or 20 pull ups & 20 dips 2. Snatch Technique EMOMx8: Odd: Power Snatch + Snatch Balance, stay below 65% Even: Hang Squat Snatch + OHS, stay below 65% 3. […]