AM:ME: Good Mornings 8 x 2 (195, 205, 215, 225, 235, 245, 255, 260 - all x 3...) 5 Rds, Max Reps St...

10 x 2 Thruster (195, 205, 215, 225, 230, 235 (1), 235 (0), 225, 225, 230)

AM: 8 sets, 2 x 2 (2 OHS / 2 Snatch Balance) resting 60-90 sec betw sets (6 sets @ 185#) 8-min. AMRA...

Warm-up runs: 6 x 100m, 2 x 200m, 1 x 400m Run Workout: 4 x 400m resting 2:30 betw efforts ( Rest...

Active “Brick” Recovery: 20 min tempo run, rest less than 10 min. then… 30 min. tempo ride (stationary ...

Run 1 mile 15 Snatch 185# (you may power or squat; bar must touch ground betw reps) 15 Wall Walks (chest ...

DE: 6 x 3 Good Mornings (feet shoulder width) (177, 187, 197, 207, 217, 227 - low bar positioning im...

MONDAY: Front Squat Stack. rest to recover betw working on position, form and drive; 3 x 5 at 65-70% o...

Started with lots of snatch skill work (high-hang/snatch balance) at moderate load. 10 x 1 Squat Snatch fo...

WEDNESDAY 2-2-2-2-1-1-1-1 Snatch Balance (finished with 228) rest to recover 10 x 30m Prowler Push...

TUESDAY Finish Warm-up with 1.0 mile tempo run then rest 3-5 min. before starting WoD. OTM for 12 min. ...