WODs

30 min EMOM Squat Clean @ 75 – 85% of 1RM

42 Medicine Ball Cleans (facing wall) 9/7kg 21 Floor Press 155/105# 30 Medicine Ball Cleans (facing wall)[…]

20 min AMRAP 3 Ring Muscle Ups 6 Power Snatches 95/65# 9 Russian KBS 32/24kg

Rest Day!

5 rounds for reps of: 1 minute of box jumps 60cm 1 minute of DB Snatch 15/10kg 1[…]

10 x 1-minute rounds of: 3 DB Thrusters 22.5/15kg Shuttle sprint (10ft, 15 ft, 25 ft) Max reps[…]

Olympic Lifting Focus: For QUALITY Burgener Warm-up (PVC only) Work each part of the warm up for[…]