STRENGTH: TABATA RDL (45/33) Hollow hold Arch body MetCon: For Time 20-18-16-14-12-10-8-6-4-2 WB (20/14) *all sets must be unbroken. WB must start from floor for each set. If athlete has to break or misses rep set should be re-done.Read more

STRENGTH: (18 minutes) Back Squat 6×2 @ 80 % MetCon: (For Time) 500 M Row 50 Push Jerk (95/65) 50 Box Jumps (24/20)Read more

STRENGTH: 18 Minutes to establish 5 RM hang clean MetCon: 15RFT 4 C2B Pull Ups 6 HRPU 8 Sit UpsRead more

STRENGTH: (24 minutes) Back Squat 5×3 @ 85% MetCon: For Time 28 Front Rack Lunges (75/55) 200 m run 22 Front Rack Lunges (95/65) 300 m run 16 Front Rack Lunges (115/75) 400 m run 10 Front Rack Lunges (135/95)Read more

STRENGTH: (21 minutes) Strict Press 5-3-2-2-2 Push Press 5-3-2-2-2 *work up to 95% MetCon: 3RFT 44 DU (3:1) 22 KB snatch (53/35) 11 burpees to bumper (45) *KB snatch can be done from hang and athlete may alternate hands when they wish 🙂Read more