WOD

15 minutes to establish a 1RM Hang Snatch Conditioning: “DT” 5 rounds for time of: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push... Read More

High Bar Back Squat: 2X5@65%, 3X5@70% – rest 90 seconds. WOD: 10 minute AMRAP Ascending ladder of: 2 Squat Clean Thrusters (115/75) 2 Pull-ups 4... Read More

12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from rack) Conditioning For time: 100 Double-Unders... Read More

High Bar Back Squat 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes. WOD: 4 rounds for total working time of: Run 400m 20 Burpee Box... Read More

15 minutes to find a 3RM Hang Snatch (top of knee) – these should be unbroken, do not drop the bar  between reps. WOD *This... Read More

5 Rounds for time: Run 400m 10 Slam balls 15 Kettlebell swings

12 minutes to establish a 3rm Push Press. WOD 3 rounds for time: 30 Wall-balls 20/14# 15 Pull-ups  

EMOM for 5 minutes: 2 Power Snatches @ 75% of 1rm Power Snatch. WOD For time and reps: 5:00 ME KB Snatches 24/16kg (apportion anyhow)... Read More

12 minutes to work to a heavy single Hi-Hang Clean & Push Jerk. *DO NOT work to a maximal attempt. Focus on speed under, and... Read More

12 minutes to work to a heavy Hi-Hang Snatch. *DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.... Read More