Friends, The Week Ahead: Monday - Snatch Mobility and Weighted/Strict Chin Ups as strength, then an EMOM with Snatches and Burpees. To recap... Our Snatch progression over the last few weeks has gone from power [...]

STRENGTH A1 - Pressing Overhead Squat 4x2-3* Empty Bar A2 - Weighted Chin-Up 8-8-5-5 Or 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ @ Band EMOM EMOM 5 2 Squat Snatch (135/95) 3 Burpee Over [...]

Strength A1 Bench Press 4x6 A2 Barbell Curl 4x10 (55/35) Partner WOD You Go I Go DB Front Squat (2x50/2x35) 2-4-6-8... DB Renegade Row (2x50/2x35) 2-4-6-8... AbMat Sit-Up 2-4-6-8... Both partners do a set of [...]

WOD 3 Rounds Row 1000m 20 Deadlifts (225/155) 20 Burpee *25 Minute Cut-Off MOBILITY A - Side Lying Quad Stretch 1x60s/Side B - Box Hamstring Stretch 1x60/Side C - Seated QL Stretch 1x60s/Side *Use 2.5# [...]

STRENGTH A1 Pressing Overhead Squat 3x2-3* *Empty Bar or PVC Pipe. B1 Snatch 2-2-2-1-1 WOD AMRAP 10 10 Hand Release Push-Ups 10 Box Step Ups (1x50/1x35)(24"/20")

STRENGTH A1 - Strict Pull-Up 8-8-5-5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ Band A2 - Landmine Twist 4x20 (55/45) WOD 5 Rounds 2 Minutes Work/2 Minutes Rest 10 Wall Balls (20/14) [...]