2 Rounds for time:1000m row50 kb hang snatch (25 per side) 35/little red25 box over 20″ Box overs: Both feet touch the top of the box. Both feet touch the floor on both sides. No lockout required on top.

Amrap 12 21 sit-ups 15 push-ups 9 barbell snatch 95/65

4 Rounds for time:30 trap bar deadlift 145/11520 burpees10 kb hang snatch (per side) 35/little red

Amrap 12 300m Row 30 push-ups 30 alternating ground to overhead 53/35

5 rounds For time: (light reverse “DT”) 6 shoulder to overhead 95/65 9 hang clean 12 deadlift 95/65

Emom 10 1: 10 trap bar deadlift (choose weight) 2: 15 sit-ups Emom 10 1: 30 seconds hang clean & jerk 95/65 2: 20 trx rows No score. Log completion.

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…