10:00 AM KB CLASS A. 5 RDS 5R/5L KB CHAIN Start with non-dominate hand. Chain: Snatch, Press, Snatch, Squat, switch hands Rest 60 – 90 sec. between rounds   B. AFAP COMPLETE 5 RDS OF 5R/5L 1-HAND SWINGS  Read More

A.  STRENGTH (Day 5/Week 3) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12  Bentover Rows – 2 x 15  Alternating DB Curls – 2 x 20 (10 each)  Back Squat – 1 x 20  Pull-overs – 1 x 20  RDL – 1 x 15  Pull-over – 1 x 20  B....Read More

Fitness – Performance  A.  In teams of 3 – 4  150 x Wallballs @ 20lb/10lb  15 x Low handle Prowler Pushes 25 yards -> <- High handle back @ (140lb/90lb) – on top of the sled weight  100 x Wallballs  12 x  Low handle Prowler Pushes 25 yards -> <- High handle back 75 x...Read More