WODs

20 min AMRAP 3 Ring Muscle Ups 6 Power Snatches 95/65# 9 Russian KBS 32/24kg

Rest Day!

5 rounds for reps of: 1 minute of box jumps 60cm 1 minute of DB Snatch 15/10kg 1[…]

10 x 1-minute rounds of: 3 DB Thrusters 22.5/15kg Shuttle sprint (10ft, 15 ft, 25 ft) Max reps[…]

Olympic Lifting Focus: For QUALITY Burgener Warm-up (PVC only) Work each part of the warm up for[…]

30 min EMOM 1 Squat Snatch @ 65-75% of 1RM

3 Rounds for time: 400m Farmer’s Carry 24/16kg 10 Sandbag cleans 10 Over Sandbag burpees