Performance: A.  Snatch: 4 x 3 at 70% B.  4 rounds for time: 7 Power Snatch 135/95 14 T2B or K2E 21 box Jumps with step down. 24/20 Sport: A. Snatch 4×3 (3 reps = PS/SS/HSS) Last set should be as heavy as possible B. 4 Rounds for time: 7 P. Snatch 165/125 14 T2B 21 Box Jump 24/20 Buy out 15 OHS C.  Double KB Press 5×6 GHD Sit-ups 20/14 5×10 -Post results to comments.Read more

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 5 PULL-UPS/10 TRX ROWS B. 8 RDS – 8 R/L 1-HAND SWINGS – 3 GOBLET SQUATSRead more

6:00 PM KB CLASS A. 5 R/L TGU – COMPLETE ALL REPS ON ONE SIDE BEFORE SWITCHING HANDS B. 10 RDS – DOUBLE KB COMPLEX – 2 CLEANS – 3 PRESS – 1 SQUAT C. TABATA – LEOPARD CRAWLINGRead more

All levels  A.  Establish a 5RM Deadlift then perform:  3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest B.  AFAP  30 – 20 – 10  American Swings @ 1.5 pood/1 pood  Box Jumps @ 24inch/20inch  400M Run after each round  -Post results under comments  Read more

Fitness – Performance A.  Establish a 5RM Front Squat then perform:  3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest B.  10 Rounds  5 x Strict Pull-ups  10 x OH Walking Lunges @ 45lb/25lb  -Post results under commentsRead more