STRENGTH: (22 Minutes) Snatch Complex 1 Power Snatch + 1 Drop Snatch @ 70 % 1-1-1-1 then.. Work up to heavy snatch single 1-1-1-1 MetCon: Death by Clean and Jerk (115/75)Read more

Strength/Skill: Sled Pull Relay MetCon: Partner WOD (For Time) *split reps as needed. One partner works while the other rests. Runs are completed together. 400m partner run w bumper (45/25) 100 KBS (53/35) 400m run (45/25) 150 air squats 400m run (45/25) 200 ab mat sit ups 400 m run (45/25)      Read more

STRENGTH: (25 Minutes) Back Squat 4-3-2-1-1-1 MetCon: 3RFT 15 OHS (95/65) 15 Pull UpsRead more

STRENGTH: (20 minutes to establish complex) clean complex: 1 clean + 1 push jerk + 1 split jerk MetCon: 3 individually timed rounds- rest as needed between rounds 18 cal row 18 push ups 18 box jumps 18 push press (135/95) 18 T2B *score is total time of all 3 roundsRead more

STRENGTH: (20 minutes) Front Squat 4-3-2-1-1-1 MetCon: 3RFT 15 Power Snatch (95/65) 30 WB (20/14) 45 DU/90 SU    Read more