WODs

Alternate between partners. One exercises whilst the other holds plate.   Partner A: 100 Double unders 50[…]

  5 Rounds for time: 9 hang power cleans 155/105# 6 push jerks 155/105# 3 Bar over

Clean and jerk 1-1-1-1-1-1-1   For time: 15-10-5 Thrusters 135/95# Bar muscle-ups

Rest Day 🙂

RUN 3 miles!

5 rounds for time: 25 KBS (American) 24/16kg 25 weighted abmat sit-ups 7/5 kg 25 hip extensions[…]

Olympic Lifting Focus: For QUALITY Full Cleans 3-3-2-2-1-1-1