Workout Of The Day

A. 6 sets of hang snatches B. 3 rounds for time of: 5 muscle ups 10 power snatches @95/65 15 wall balls @20/14 C. 20 mins of mobility Notes: The hang snatches are mid hang. Work on hip speed and dropping all the way into your squat. For part B, work as quickly as you […]

A. Front squats 5 @75% 3 @80-85% 1 @90% 5 @80% 3 @90% 1 @95% B. 3 round for times of: Run 400m 20 thrusters 20 pull-ups Rest 5 minutes between rounds C. 3 rounds not for time of: 15 toes to bar 15 GHD back extension Notes: On part B try to go unbroken. […]

A. 20 mins to clean and jerk B. 5 rounds for time of: Run 400m 5 clean and jerks @135/95 10 burpees 15 box jump overs

A. 5 sets of 10 bench press Rest 3 mins between sets B. 3 round for time of: 5 power cleans @135/95 10 pull-ups Rest 6 minutes C. 3 rounds for time of: 10 handstand push-ups 20 wall balls @20/14

A. 5 sets of 3 snatch balance Rest as needed B. 5 sets of hang snatch plus snatch C. 4 round for time of: 10 burpees over bar 10 power snatches @115/75 10 toes to bar

A. 3 rounds not for time of: 10m handstand walk 4-6 muscle ups 5 chest to bar pull-ups B. 5 sets of 5 squat cleans -drop each rep, reset, and go.  C. 5 sets of 10 front squats Rest 3 mins between sets