Fitness: A.) 15 min DB and KB clean and jerk practice  Start with 1 DB, then try 1 KB, then try 2 DB, then try 2 KB   B.) 3x300m row at 60%, 80%, and 100% effort feel the difference between each.  Then… 3 rounds Row 300m 12 Russian swings (1.5/1) 1 lap farm carry (1.5/1)...Read More

Fitness: A.) EMOM – 7×2 Strict Pull-ups, add wt if needed. B.) 15 min AMRAP 10 GI Jane 400m Run <–> Leopard Crawl Performance: A.) EMOM – 7×2 Strict Pull-ups, add wt if needed.  B.) 15 min AMRAP 10 GI Jane 400m Run <–> Leopard Crawl Competitor: A.) EMOM – 7×1 strict muscle ups or 7×3...Read More