WARM UP: Foam roll Lateral lunge 10 box jumps with step down 10 pushups Lap around the bld 2rds 2mins on Airdyne (1min hard 1min easy) OHS 3@65% 3@70% 3@75% 3@80% 3@85% 90 sec rest between sets 20 mins snatch work Start with Snatch lift offs Snatch pulls Snatch pull unders Build to a tough [...]

WARM UP: Foam roll 2 mins Airdyne Shoulder dislocates Runners stretch 10 good mornings 20 back squats 2rds Back squats (low back) 3@50% 3@55% 3@55% 3@60% 3@60% 3@65% 3@65% 3@70% 1min rest between sets Deadlift 1@60% 1@65% 1@70% 1@75% 1@80% 1@85% 1@90% 1@90% 90 sec rest between sets WOD: 50 d/u 5 m/u or 10 [...]

WARM UP: Foam roll Bear crawl d 10 tuck jumps Bear crawl back 10 tuck jumps 20 leg swings Lunge with a twist 15 pushups 10 burpees 2rds Warm up clean 5mins WOD: Two mid hang power cleans Two full cleans (transition from hang to touch and go on full clean) Men start @ 115 [...]

WARM UP: Foam roll 2 mins Airdyne 10 shoulder dislocates 15 split jerks (perfect practice) PVC/bar 10 close grip ohs PVC/bar 2rds 20 mins to find a 1rep max front squat WOD: 2mins max cals Airdyne (record max cals) 1 min max frog jumps (record completed frog jumps 6ft minimum) Rest 3mins “Annie” Double-unders Sit-ups [...]

WARM UP: Foam roll 10 scorpions 10 mckenzie stretch 15 lunges on the wall 2rds Contract and release work on hip flexor 5mins Skill transfer work snatch Pressing Heaving Balance Drop Mid hang Pull unders Then snatch work 20 min clock WOD: 5 mid hang snatch @ 65% of 1rm (squat) 10 handstand pushups Lap [...]