January 29, 2018

Warm-up Olympic Lifting Tall Clean + Tall Jerk (5×3+3 climbing) Standing tall, drop straight into the bottom position of a front squat. Lift bar from... Read More

Warm-up Strength Deadlift (8-3-8-3-8-3) Enter last set of 3. 8s: 65-75% 3s: 82.5-92.5% Metcon Moderate intensity Metcon (Time) 4 RFT 20 Alternating Pistols 4 Rope... Read More

Warm-up   Metcon Active recovery   Metcon (Time) 10 RFT each with a partner alternating full rounds: 7 Russian KB Swings 44/26# 14 cal Row... Read More