WARM-UP Banded Shoulders Banded Glutes -into- 3 sets: 5 Single Arm Ring Rows (each side) 5 Front Squats (empty bar) 5 Shoulder Press 30-second Knee Plank […]

For time 21-15-9: Hang Power Clean *must be unbroken sets* *increase weight per set* *score is total weight*   “Beef Waiter” 2min AMRAP: Burpee to target […]

WARM-UP Banded Shoulders -into- 3 sets: 30 sec Erg (easy pace) 5 Alternating V-ups (each side) 5 Sumo Deadlifts (empty bar) 5 High Elbows (High Hang) […]

WARM-UP Banded Shoulders -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs 30 Sec Jump Rope   […]

WARM-UP Banded Glutes -into- 3 sets: 1:00 Shuttle runs 10 Alternating V-Ups 3 Muscle Cleans 3 Shoulder Press 3 Back Squats   WORKOUT PREP 3 sets: […]

WARM-UP Banded Shoulders Banded Glutes -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 […]

WARM-UP Banded Shoulders Banded Glutes into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * […]

“NUKED” 15min EMOM: 1 Burpee Shuttle Run Add 1 rep every minute In teams of 3 complete the following: Max cal Ski Erg in 6 minutes […]

WARM-UP 3:00 Machine (easy pace) -into- Burgener Warm-Up Snatch 5 reps at each movement x2 -into- 3x High Hang Snatch + 3x Hang Snatch + 3x […]