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Lift3 snatches 10:00 EMOM 3 at 60%Focus on position and speed over load today Then 3 sets of 10 rear foot elevated RDLs/side (barbell)–start a ...

Workout8 rounds on the 4:00 start15 crossover single unders150 suitcase carrymax bike cals in remaining time score is bike cals+kb weight (only add that one ...

LiftEvery 2:00 for 8 rounds 4 bench press10 SA cuban press (1 side/round, 4 total/side) at smooth tempo First 5 rounds Building Last 3 rounds ...

LiftBent over rows–x6 all above last weeks Thrusters 8.7.6.5.4–building to a moderate load that moves FAST Every :90 (alternating) for 10 rounds after each round ...

Skill10:00 of Level 1: accumulate 15 perfect negatives (toe spot as necessary)Level 2: accumulate20 perfect pop drills swings20 single leg spotted kipping pullups10 negatives Level ...

LiftBack squatEvery 2.5 minutes for 5 rounds6 reps @1311, building heavy Then 7:00 to accumulate 2 rounds of6 back squats @1311 @81% of what you ...

LiftEvery 2:30 for 6 rounds 3 halting snatches between 70 and 80%After each set, 8 goblet single leg rdls (alternate legs each round) Workout10-1Sandbag cleans ...

Workout5 on the 5:00 start1 power clean at 70%5 tall box jumps1 power clean10 rotational medball throws/side1 power clean150m single arm overhead carry (switch whenever) ...

LiftEvery 2:00 for 6 rounds6 Bench press @1311–building to a very hard effort ThenEvery 3:00 for 2 rounds6 Bench press @1311–81% of what you hit ...

LiftBent over rows–x8 all above last weeks Thrusters x5–all at the heaviest weight from last week Every :90 (alternating) for 10 rounds Workout12:00 EMOM:20/:30/:40/:50 for ...