STRENGTH: (20 minutes) Snatch balance 5-5-5 @ 50 % of OHS OHS 5-5-5 @ 70 % MetCon: 3RFT 5 squat clean thrusters (135/95) 200 m run Immediately followed by: 3RFT 5 squat cleans (185/135) 200 m runRead more

Partner MetCon: For Time Buy in: 75 burpees (both partners may work at once and split reps) Then.. 20 Rounds of (alternating rounds- partner must complete full round) 5 STO (95/65) 5 SDHP (95/65) Cash Out: 75 Burpees (both partners may work at once and split reps)Read more

STRENGTH: (18 minutes) Establish 7RM Front Squat MetCon: 9 min Cut Off 30 Cal Row 60 WB (20/14) AMRAP Power Snatch (115/75) *score = power snatchRead more

STRENGTH: (18 minutes) Split Jerk from Back Rack 5-5-5-5 @ 60 % 3-3-3-3 @ 80 % MetCon: For Time 21 Pull Ups 21 HSPU 800 m run 15 Pull Ups 15 HSPU 800 m Run 9 Pull Ups 9 HSPURead more

STRENGTH: (21 minutes) DL 4-4 @ 80% 3-3-3 @ 90% 2-2-2-2 @ 95% MetCon: 8RFT 4 back squats (155/115) 20 DU (3:1)Read more