A.  Back Squats – 8 x 3 @ 88% w/2-3 Min Rest  B.  Jackie  1000M Row  50 x Thrusters @ 45lb/35lb  30 x Pull-ups  Advance – Jackie x 2  -Post results under comments  Read more

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=rPP64JuxVcI] Snatch Progression  A.  Power Snatch – 3 x 2 x 1 x 1 x 1 w/2 Min Rest  B.  Snatch Push Press – 3 x 8 w/90 Sec Rest  C.  AFAP  12 x UB TNG Power Snatches @ 95lb/65lb  10 x UB HSPU  50 x UB DU  -Advance – 4 Rounds  -Intermediate – 3 Rounds  -Novice – 2 Rounds   TNG – Touch and Go Reps means no pause on the ground, each rep must “kiss” the ground.  You may pause on the overhead or hang position of the snatch but not on the ground.   -Post results under comments  Read more

A.  Back Squat – 5 x 5 @ 83% w/2 Min Rest  B1.  Walking Good Mornings – 3 x 20 w/60 Sec Rest  B2.  GHD Sit-ups – 3 x 10 w/60 Sec Rest  C.  3 Rounds AFAP 15 x Burpee Box Jumps @ 24inch/20inch  30 x Cal Row  20 x Pull-ups  -Post results under comments  Read more

A.  With a Partner complete AFAP  2000M Row @ 200M intervals  180 x Kettlebell Swings @ 1.5 pood/1 pood  150 x Wallballs @ 20lb/14lb  120 x Ring push-ups  2000M Run @ 200M intervals  -Post results under comments  Read more

A.  Power Clean & Jerk – 3 x 2 x 1 x 1 x 1 w/2-3 Min Rest  B.  Push Press – 3 x 8 w/90 Sec Rest  C.  EMOM for 10 Minutes 1 x Squat Clean  1 x Push Jerk  1 x Power Clean  Mens weight @ 185lb women’s weight at 135lb   -Post results under comments  Read more