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NEW! We are now posting our Olympic Lifting Weekly programming.
Warmup
Run 400m
3x Max Lsit Hold
3x10 Muscle Snatch w/Bar
3x10 Burpees
Strength
6 Sets to work to heavy with no misses
1 Power Snatch + 1 OHS + 1 Hang Snatch + 1 OHS + 1 Squat Snatch + 1 OHS
WOD
2 Rounds
30 Wall Balls (20/14)
20 Burpees
REC
3x25 Hollow Rocks