MetCon: TABATA SURPRISERead more

STRENGTH: 11 min EMOM Snatch Complex @ 60% OHS 1 Power Snatch + Hang Power Snatch + 1 OHS *athlete should work on technique and not go above recommended 60% MetCon: “Annie” 50-40-30-20-10 DU Sit Ups *double reps if performing SU  Read more

STRENGTH: (18 minutes) Back Squat 5-3-3-1-1-1 MetCon: 3RFT 800 m run 15 K2E 15 KBS (53/35)        Read more

STRENGTH/SKILL: (20 minutes) 1000 m Row for time 5×5 strict chin ups 5×5 strict ring dips *athletes will row 1000 m for time, rest as needed, and complete 5×5 strict chin ups, 5×5 strict ring dips MetCon: 9 min AMRAP 2-4-6-8-10….. Etc.. Push Press (115/75) Pull Ups Burpees  Read more

STRENGTH: (16 minutes) Power Clean 5-3-3-1-1-1 MetCon: For Time 30 WB (20/14) 15 Power Cleans (135/95) 15 Box Jumps (30/24) 10 Power Cleans (155/105) 10 over the box-box jumps (30/24) 5 Power Cleans (185/135) 5 Burpee over the box- box jumps (30/24) 30 WB (20/14)        Read more