5 x 7 strict pull ups rest then with a running clock 0:00 – 10:00 – 100 double unders, with remaining time Max Clean and Jerks (115/85) 10:00 – 13:00 – Rest 13:00 – 20:00 – 70 double unders, with remaining time Max thrusters (115/85) 20:00 – 23:00 – Rest 23:00 – 27:00 – 40 double... READ MORE
Max Out Friday 20 min to work up to a 1 rep max for any strength lift (ie squat, deadlift, press, bench press ect) rest then 20 min to work up to a 1 rep max for any olympic lift (ie snatch, hang snatch, squat clean, split jerk, ect) READ MORE
amrap in 6 min of: 10 chest to bar pull ups 10 bar over burpees rest 6 min amrap in 6 min of: 10 power cleans 135/95 10 bar over burpees rest 6 min then amrap in 6 min 10 chest to bar pull ups 10 power cleans 135/95 READ MORE
work up to a heavy complex in 12 min of: 2 power cleans + 2 front squats + 2 split jerks rest then amrap in 10 min of: 10 deadlifts 225/145 5 wall walks READ MORE