STRENGTH: (20 minutes) Snatch Complex 1 Hang Power Snatch+1 Hang Squat Snatch+1 Ohs (work up to heavy complex) 1-1-1-1-1-1 MetCon: For Time 12-9-6 HPC (135/95) Box Jumps (24/20) 9-6-3 Squat Clean (185/135) Box Jump Over (30/24) Read More
STRENGTH: (18 Minutes) BENCH PRESS 8X2 @85% MetCon: 15 Min Partner AMRAP 20 Air Squats 10 KBS (53/35) 5 Burpee Pull Ups *While one partner works the other partner holds DL (225/155) *Switch each time partner drops DL- Reps only count at top of DLRead More
STRENGTH: 20 MINUTES TO ESTABLISH 1RM C & J 5-3-3-1-1-1-1 MetCon: (For Time) 200 M run 30 Power Cleans (135/95) 300 M Run 30 Push Press (95/65) 400 M runRead More
STRENGTH: Strict Press (15 Minutes to Complete) 5-5-5 @ 80% 1x ME @ 75% MetCon: Team MetCon: For Time 1000 m Row 80 Push Ups 60 Ball Slams 40 T2B *All individuals start on rower and complete all work. Second individual can start rowing once first individual gets off of rower. Team time=when last individual...Read More