STRENGTH: Back Squat 3×4 @ 90% MetCon: 20 squat cleans (95/65) 20 T2B 15 squat cleans (95/65) 15 T2B 10 squat cleans (95/65) 10 T2B 5 squat cleans (95/65) 5 T2BRead more

HERO WOD “Jack” 20 min AMRAP 10 push press (115/85) 10 KBS (53/35) 10 Box Jump (24/20)  Read more

STRENGTH: (20 minutes) DL 3×4 @ 80% 3×3 @ 90% MetCon: For Time 7-6-5-4-3-2-1 Thrusters (115/75) 1-2-3-4-5-6-7 Burpee Pull ups  Read more

STRENGTH/SKILL Dev: 1 Snatch Balance + 1 Drop Snatch @ 50% of 1rm snatch- work on technique 1-1-1-1 1 hang power snatch + 1 hang squat snatch 1-1-1-1 *work up to heavy complex without compromising technique MetCon: For time 500 m row 100 sit ups 100 air squats 100 push ups 100 DU/200 SURead more

STRENGTH: 14 minutes Front Squats 3×4 @ 90% MetCon: 6 Individually timed rounds with exactly 30 seconds of rest in between with running clock 16 WB (20/14) 8 C2b pull ups/pull ups/ring rows 4 HSPU @ deficit 200 m sprint *score =total time to complete  Read more