March 20, 2023

OLYMPIC: 5×2 High Hang Squat Clean @ 80% 5×2 High Hang Squat Snatch @ 80% METCON: 3 Rounds of: 21 High Wall Balls…20/14…12/11 15 Sandbag... Read More

STRENGTH: 7…5…3 of: Barbell Bent Over Rows Chin Ups METCON: Every 4min for 20min: 60m Sled Push…225/135 27/21cal Row For Slowest Round

30 Rounds of: (2) 10m Shuttle Touch 7 Jumping Air Squats 5 KB Swings…70/53 3 Burpee 1 Ring Muscle Up (sub- 3 Pull Ups) For... Read More

CORE VALUES: 21…15…9 of: Med Ball “Around the world” Knee Raise Grasshoppers DB Sit Ups METCON: 4 Rounds of: 1min AMRAP of Treadmill Cals 2min... Read More

STRENGTH: 7…5…3 of: Shoulder Press Bench Press Dip METCON: 8 Rounds of: 8 Snatch…135/95 8 OHS…135/95 12/8cal Bike 1min Rest For Time (23min Time Cap)

21min AMRAP of: 20m Bear Crawl (sub- 10m HS Walk) 12 Chin Ups 12 S Arm DB Hang CnJ…70/50 14cal Run For Total Reps

OLYMPIC: 7×2 Heaving Snatch Balance 7×2 Muscle Snatch 4×3 Hang Snatch High Pull (above the knee) ZONE 2: 5 Rounds of: 7min AMRAP of: 500m... Read More