METCON “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 3 rounds For RepsRead More

STRENGTH 7 sets of: Power Snatch (2 sec pause at knee)+ Hang Squat Snatch METCON “Fight Gone Bad” Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 3 rounds For RepsRead More

STRENGTH 8 min EMOM 1 Power Clean+ 2 Front Squat+ 1 Push Press @85% PP 1RM METCON 800m Run, max effort Rest 1:1 400m Run, max effort Rest 1:1 200m Run, max effortRead More

SKILL 3 Rounds, superset: A) 20 weighted Sit-ups B) 3 Wall walks METCON 800m Run, max effort Rest 1:1 400m Run, max effort Rest 1:1 200m Run, max effortRead More