Fitness: A.) KB/DB Snatch – 4×3 (3L/3R) B.) 8 rounds 200 M run/250 row 10 KB Swings (1.5/1) Rest 30 Sec Perform: A.) Snatch – 4×1 @ 80% B.) 8 rounds 200 M run/250 row 5 Hang Power Snatch (115/65) Rest 30 Sec Compete: A.) Snatch – 4×1 @ 80% Drop sets – 3×3 – TNG Snatches B.) 8 rounds 200 M run/250 row 5 Hang Power Snatch (135/95) Rest 30 Sec -Results to comments!    Read more

Fitness: A.) EMOM – 10 min. 1st min – 3-5 strict pull-ups 2nd min – 30 sec HS hold B.) 21-15-9 Deadlift (185/125) Pull-ups 100 Single Unders after each round Perform: A.) EMOM – 10 min. 1st min – 3-5 strict pull-ups 2nd min – 30 sec HS hold B.) 21-15-9 Deadlift (185/125) Pull-ups 50 DU after each round Compete: A.) EMOM – 10 min. 1st min – 3-5 MU 2nd min – 30 sec of triple under practice B.) 21-15-9 Deadlift (225/155) C2B 100 DU after each round -results to comments!Read more

Fitness: A.) Back Squats – 8×7 B.) 4-8-12-16-20 Push Press (75/55) Air Squats 1 lap run after each round Perform: A.) Back Squats – 8×10 B.) 5-10-15-20-25 Push Press (95/65) Air Squats 1 lap run after each round Compete: A.) Back Squats – 10×10 B.) 5-10-15-20-25 HSPU Lunges 1 lap run after each roundRead more

Fitness: A.) Superset 8×7 – upright row 8×7 – Floor Press B.) 5 rounds 10 Russian KB Swings 10 1 arm KB front squat (5L/5R) 10 Cal Row Perform: A.) Superset 8×10 – upright row 8×10 – Floor Press B.) 5 rounds 10 KB Swings (1.5/1) 10 1 arm KB OHS (light) (5L/5R) 10 Cal Row Compete: A1.) Snatch – 15 minutes Bar / skill work – 80% or less singles A2.) Superset  10×10 – upright barbell row 10×10 – Floor Press B.) 5 rounds 10 American KB Swings (heavy) 10 double KB OHS (light) 10 Cal Row or 10 Pull-ups –Results to comments!Read more

Fitness: A.) Make up lift B.) For time: 21-15-9 Deadlift (155/105) Step ups (24/20) Optional Part C C.) For time: 30 Cal Row 50 Air Squats 30 Sit-ups 30 Pull-ups Perform: A.) Make up lift B.) For time: 21-15-9 Deadlift (225/145) Box Jump (24/20) Optional Part C C.) For time: 30 Cal Row 30 Pistols 30 T2B 30 Pull-ups Compete: A.) Make up lift B.) Deadlift/Box Jump from Regionals 21-15-9 Deadlift (315/205) Box Jump (30/24) C.) Granite Games Final Part 1 40 Cal Row 50 Pistols 30 T2B 10 Bar Muscle-ups    Read more