Jerks! (45%/5)x3 Jerk from the back 45%/3 Hack Jerk 50%/3 Hack Jerk 55%/3 Hack Jerk (55%-75%/1)x6 Jerk (110%/10 seconds)x8 Front Rack Hold AMRAP 12 10 Medball Cleans 6 Alt. Hang KB Snatch 2 MURead more

Snatches! At 45/35 5×3 slow motion snatch balance. 3x25ft Over Head Hops (55%/3)x2 High Hang Snatch (60%/3)x2 High Hang Snatch (60%-75%x1)x6 Snatch from the ghost. (75%-92%) Snatch For time: 100 KBS 70/45 80 Sit Ups 60 Pull Ups 40 HSPUs 20 T2BRead more

Cleans! (55%/1)x4 With a 5-second pause in the hole. (60%/2)x2, (65%/2)x2 Cleans from the hang. (65%-80%/1)x6 Cleans from the ghost. (80%-92%/1)x6 Cleans. 5 rounds for reps! On a 3 min clock: 50 DU 25 Wallball ME Burpee Box Jump OversRead more

50 Banded KBS Front Squat 60%/5, 70%/4, (80%/4)x4 Snatch 75%/4, (85%/1)x6 AMRAP 12 1 Squat Snatch 95/65 1 Bar Facing Burpee 2 Squat Snatch 2 Bar Facing Burpees 3 Squat Snatch 3 Bar Facing Burpee Ect ectRead more

50 Banded KBS Snatch Pulls 85%/2, 95%/2, (105%/2)x4 Overhead Squat (snatch %) 60%/3, 70%/3, (80%/2)x2 EMOM 24 13 Cal Row on Odd 5 MU on EvenRead more