3 x 12, across

GOALS + GUIDANCE: Target your finishing weight from last time we did these.The goal is to feel a strong glute contraction and keep the reps smooth and unbroken.

3 Rounds
15 DB Thrusters
12 Pull Ups
9 […]

5-10-15-20-25
L-Arm DB Hang Snatch
Box Jumps
R-Arm DB Hang Snatch
Box Jumps
Rest 1 Minute

MCx: 50/35, 24/20
MAx: 35/20, step 24″
MVx: 25/15, step 20″

GOALS + GUIDANCE: Complete 5 dumbbell hang snatches your left arm, then 5 box jumps. Repeat the 5 hang snatch but now with your right arm, and another 5 box jumps. […]

5 Rounds
20 Hand Release Push Ups
30 Eye-Height KB Swings
40 Sit Ups
50 Double Unders
Rest 2 Minute

MCx: 70/53
MAx: knee hr push up, 53/35, 15 attempts
MVx: 15 knee push ups, 20 rkbs 35/26, 30 sit up, 50 singles

GOALS + GUIDANCE: Push your pace through the 4 movements, knowing you have a […]

AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead

MCx: 205/145
MAx: 155/105
MVx; 95/65

GG: Treat this workout like an EMOM (maybe sneaking in a couple of extra rounds at the beginning) with the intention of completing 20-ish rounds. Choose a weight that feels […]