8.5.2020Accessory WorkZoom - EFQ with stick or empty bar - snatch drills 5x thru 2 - snatch pulls 2 - high hang power snatch 2 - snatch balance 2 - full snatchSnatch (6x2 75-80%)Metcon (AMRAP [...]

8.4.2020Accessory Workzoom & Equipment Free with a stick or pvc pipe 3x10 OHS using a weighted object 3x10 bicep curls bent over row Overhead Squat (4x3 80%)100 Meter Run (Time)100 Meter Run4x 100M run - [...]

8.3.2020Accessory WorkFor everyone 4x 30 seconds on 30 seconds rest Handstand holds Skill work - Shoulder Taps Progression: plank position on knees, then toes then inverted 4x30 sec on 30 sec off JumpropeMetcon (Time)3 RFT [...]

8.2.2020Deadlift (5@70%, 3@80%, max @ 90%)Metcon (AMRAP - Rounds and Reps)12 min amrap 16 jumping lunge 6 ring row 6 curls 45/35 (rx+) 75/55

8.1.2020Accessory Work3x max HSPU 6 Sotts press front rack 12 weighted arm circles each directionPush Jerk (5x2 80%)Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

7.31.2020Metcon (Time)For time - 35 min cap 600 m hill run 20 DB snatch 30/20 (rx+) 50/35 20 DB OH lunge 400 M run 20 thrusters 75/55 (rx+) 95/65 20 power cleans 20 SDLHP 200 [...]