STRENGTH: (20 minutes) Snatch Technique 4-4-4 @ 60 % 3-3-3 @ 70 % 1-1-1 @ 80 *scale % accordingly to work on technique > load MetCon: 9 Min AMRAP 9 Front Squats (75/55) 9 burpees over the barbellRead more

STRENGTH: (20 Minutes) Back Squat 5-5 @ 70 % 3-3 @ 80 % 1-1-1-1 @ 90-95% MetCon: For Time 150 DU (2:1) 150 ab mat sit ups 15 STO (185/135) *athelte may split work as needed (for example 3 rounds: 50, 50, 5) or complete as chipperRead more

STRENGTH: For Time with Partner 100 KBS (53/35) *when you or partner breaks complete 5 burpees each before returning to KBS MetCon: 3RFT 200 M sprint 15 DL (155/105) 9 HPC (155/105Read more

STRENGTH: (14 minutes) 5×5 strict ring dips *add lb as needed MetCon: For Time (31 min cut off) Buy In: 31 walking OH Lunge(95/65) 2 rounds of 31 box jumps (24/20) 31 HRPU 31 WB (20/14) 31 DU (3:1) 31 Pull Ups CashOut:31 walking OH Lunge(95/65)Read more

STRENGTH: (20 minutes) Front Squat 8×2 @ 80% MetCon: 7 min AMRAP 2-4-6-8….. Squat Clean Thrusters (95/65) T2BRead more