Skill Work: Skill Development Thursday (Week 2 of 4) Workout: AMRAP 30 (for quality) 10 Sand Bag / Slam Ball Over Shoulder 200ft Heavy Farmer Carries 10 Hollow Rocks OR :20 Hollow Body Hold 30/50 Double-UndersRead more

Workout: FLEX Day Complete 5 rounds, NOT for time, of: 1 Power Clean + 3 Hang Power Cleans 10 Dips 10 SLOW PVC Banded Lat Pull-Downs :45 Max Calorie Bike Increase weight each round if technique allows. Track heaviest weight for Barbell AND TOTAL Calories over all 5 rounds.Read more

Strength: Squat Snatch Every 90 seconds for 7 rounds complete: 1 SLOW Snatch Pull (with pause in extension) + 1 Squat Snatch (w 2 count pause in catch) + 1 Squat Snatch Increase weight each round if technique allows. Prioritize control over weight. Workout: AMRAP 15 150m Run 10 Handstand Push-Ups 20 Russian KB Swings (35/53#)Read more

Strength: E2MOM – 5 sets of 4 Push Press Increase weight each round. Workout: 5 rounds for time: 15 Box Jumps (20/24″) 12 Hand-Release Push-Ups 9 Toes-to-BarRead more

Strength: Squat Snatch Complex12 minutes to complete 5 rounds of:High Hang (Hip) Squat Snatch + Overhead Squat + Squat SnatchReset before final rep Workout: 2K Row Test! We will RE-Test this during our first Deload WeekRead more