Heart! 50KBS Snatch Pulls 90%/3, 95%/3, (105%/3)x3 Snatch Grip PP 60%/2, 70%/2, (80%/2)x2 AMRAP 5 10 Power Cleans 95/65 5 HSPU Rest 2 mins AMRAP 5 7 Thrusters 95/65 3 MU Rest 2 mins AMRAP 5 5 Bar facing Burpees 7 T2B Rest 2 mins AMRAP 5 3 OHS 10 Cal RowRead more

Swole! 50KBS WU Back Squat 60%/5, 70%/4, (80%/3)x4 Power Clean 60%/3, 70%/3, 75%/3, (80%/3)x2 AMRAP 13 1 Wallball 1 Wallball Sit Up 1 Pull Up 2 WB 2 WBSU 2 PU ect ect ….Read more

Gainz of the day! For the strength cycle the weights, reps, and sets will be written as: weight in % of 1RM/reps. Example: BS 75%/4 = Back squat @ 75% your max for 4 unbroken reps. If the movement is an olympic lift, reps should NOT be done as touch and go but rather single but consecutive reps. If the weight is written as “/1 for total X reps”, it should be lifted in single reps with as much rest as needed between lifts for the total number listed. 50KBS Front Squat 60%/5, 70%/4, (80%/4)x4 Clean 60%/5, 65%/4, 75%/4, 85%/1 for 8 total reps METCON: For 4 rounds: 1 min ME Box Step Ups 1 min ME Burpees 1 min ME DU Rest 1 minRead more

Training of the day! A. 50 KBS B. 20 mins for: Clean and Jerk skillz C. EMOM 24 Rotate between: 10 Burpee Box Jumps 150m Run 14 Goblet Squats 55/35Read more

Training of the day! A. 50 UNBROKEN KBS B. 30 mins of Snatch practice. C. AMRAP 7 10 Power Cleans 95/65 3 Bar Muscle Ups Rest 2 mins AMRAP 7 10 Deadlifts 95/65 10 Push UpsRead more