Segment 1: For time: 40 Back Squats (155/105) Segment 2: For time: 40 Push Press (135/95) Segment 3: For time: 40 Hang Power Clean (155/105) Segment 4: For time: 40 C2B PullupsRead More

Segment 1: 15 minutes Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) Segment 2: Back Squat 3 sets of 6, same weight across Segment 3: 3 Rounds: 400m Run 10 Clean and Jerks (135/95)Read More

Segment 1: Ascending Ladder for 8 Minutes (keep increasing by 3): 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9 TTB (115/80) Segment 2: 6×4 Back Squats same weight acrossRead More

Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees Over the Bar 30 Calorie Row Scale to finish in less than 15 minutesRead More

Segment 1: EMOM  5 minutes: 2 Hang Snatches (hip position) Rest 1:00 EMOM 5 minutes – 2 Hang Snatches (below knee) Rest 1:00 EMOM 5 minutes – 1 Snatch (from the floor) Segment 2: On the 0:00 – 5 Back Squats On the 2:00 – 4 Back Squats On the 4:00 – 3 Back Squats...Read More

Segment 1: EMOM 12 minutes: Min 1-4:  Power Snatch + Hang Squat Snatch + Snatch Balance Min 5-8: Hang Squat Snatch Min 9-12: Squat Snatch Segment 2: 3×8 Back Squats (roughly 60% 1RM) 5×1 Pausing Overhead Squat (pause in bottom position for 3 count) Segment 3: “Pushup Lynne” 5 rounds: Max Rep Pushups Max Unbroken Pullups Rest 3...Read More

Segment 1: 5 Rounds: 5 Squat Clean Thrusters (135/95) 10 C2B Pullups Scale to finish in less than 10 minutes Segment 2: 8 x 3 Back Squat Use 75% 1RM and work on exploding out of the bottom of each squat Segment 3: EMOM 8 minutes: Odd: 60 Double Unders Even: 5 Strict PullupsRead More

Segment 1: With a running clock… A. At the 0:00 EMOM 6 minutes: 3 Squat Snatches at 70% Segment 2: At the 10:00 EMOM 6 minutes: 3 Squat Clean and Jerks at 70% 1RM Segment 3: At the 20:00 Death by Toes To Bar Segment 4: 2×10 Back Squats 2×10 Push PressRead More

Segment 1: Back Squat Establish 3RM for the day Segment 2: Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.Read More

Segment 1: “Isabel” 30 Snatches (135/95) Segment 2: 5×1 Snatch Pulls Climbing as heavy as possible Segment 3: 3×2 Back Squat Same weight across around 90% 1RM Endurance: 1600m, rest 4 mins 1200m, rest 3 mins 800m, rest 2 mins 400m, rest 1 min 200m For every interval you will alternate running 200m fast and...Read More