8.18.2022Hang Snatch (SQUAT 6x4 record heaviest)Metcon (AMRAP - Rounds and Reps)2x 3min Amrap W/2 min rest 4 Hang Power Snatch 75/55 (rx+ 115/75) 4 OHS 8 Lateral Jumps over the bar *Pick up where you [...]

8.17.2022Push Press (6x4 record heaviest 1x4)Metcon (AMRAP - Rounds and Reps)18 Min Amrap 12 Shoulder Press 45/35 (rx+ 65/55) 8 Pistols 12 Burpees over the Bar

8.16.2022Front Squat (6x4 Record heaviest)Metcon (Time)5 RFT right hand: 5 KB C&J35/26 (rx+ 53/35) 5 KB Single Arm Russian Swings 5 KB Snatch 3 Strict Pull Ups (rx+ strict C2B) Left Hand: 5 KB C&J [...]

8.15.2022Deadlift (6x4 record heaviest)Metcon (Weight)15 min EMOM 1.4 Hang Power Cleans, 4 Front Squat, 2 Burpees 2. 12/9 Cal Row/bike/ski (rx+ 15/12) 3. 6 SDLHP 6 Jumping Lunge *Score Weight on bar*

8.14.2022MobilityMobility with CoachSkill WorkRope ClimbsMetcon (Time)3 Rounds 400 M Run 12 Hand Release Push Ups 1 Rope climb then rest 2 minutes THEN 2 rounds 400 M Run, 12 Hand release Push Ups, 1 rope [...]

8.13.2022Accessory Work4x7 Bulgarian Split Squat Single Leg Romanian Deadlift ATG Split Squat NordicMetcon (Time)3 RFT 400M Run rest 1 min 8 Manmakers 30/20 (rx+ 50/35) rest 1 min