STRENGTH: (18 Minutes) E2MOM OHS 3-3-3 @ 80% across Front Squat 3-3-3 @ 80% across Back Squat 3-3-3 @ 80% across MetCon: 6RFT 15 Goblet Squat (53/35) 15 Box Jumps (24/20)Read more

Skill: Sled Pulls/Drags and Rope Climbs MetCon: (Partner Vs. Partner) Hang Power Clean and Jerks (95/65) Tire Flips DU/SU (1:2) Burpees *One Partner Works while the other runs 400m as timer. Accumulate max reps while partner runs.Read more

STRENGTH: (24 Min) Squat Snatch 3-3 @ 60 % 2-2-2 @ 70% 1-1-1-1 @ 80%+ *Work on technique over load *When Complete utilize remainder of time to complete 5×10 band pull apart + 5×5 Sotts Press MetCon: 7 Min AMRAP 9-15-21 Back Squat (135/95) Strict Pull Up/Ring Rows *with remainder of time max effort KB Snatch= scoreRead more

STRENGTH: (9 MIN) EMOM STRICT PRESS  6X2 @ 80% REST 2 MIN AND THEN… 1 X ME @ 70% MetCon: For Time 800 m row or run 40 squat cleans (95/65) 800 m row or run *If you started with row, end with run. If you started with run, end with row. *Every time you break on squat cleans, athlete must complete 4 wall walks (sub 4 sprawls + 4 Push Press (95/65))Read more

STRENGTH: (12 Min) E2MOM Front Squat (13×1) 3 second pause squat 6×2 @ 85% across MetCon: For Time 18-12-6 DL (255/175) HRPU @ deficit @ 6 Minutes  For Time 40 KB Swings (53/35) 100 DU/300 SU 40 KB SwingsRead more