Strength 1) 10 min EMOM- 2 (full) Cleans 2) 3×2 Clean Pulls, rest :90 between sets WOD Rx 10 min EMOM, ascending/descending ladders Thruster (95/65#)/ Burpee ex.- min 1 perform 1 Thruster, 10 Burpees, min 2 perform 2 Thrusters, 9 Burpees, min 3 perform 3 Thrusters, 8 Burpees etc… Scaled 10 min EMOM ascending/descending ladders...Read More

STRENGTH Rx- Work for 15 minutes to find a heavy Snatch Scaled- Spend 15 minutes working on Hang Snatch technique WOD 16 Minute EMOM (Every Minute On the Minute): Rx- Even minutes; 1 Power Snatch, 3 Overhead Squats Odd minutes; 10 Burpees Scaled- Even minutes; 1 Hanging Power Snatch (receive above parallel), 3 Overhead Squats...Read More