5 x on the 4 Minute

400 Meter Run

9-15-21-27-33 Thrusters

MCx: 95/65

MAx: 300m, 75/55

MVx: 200m, 55/35

GOALS + GUIDANCE: Run four hundred meters in about two minutes, then in the remaining time, complete 9 thrusters unbroken. Rest until the 4 minute mark. You’ll then do the same run, however you’ll […]

Clean Complex

10 x on the :90
Hang Clean + Power Clean

GOALS + GUIDANCE: Today is about mechanics/technique, if they’re spot on – add weight! If one movement needs work, stay at the same weight and practice! You’ll have 15 minutes to build to a heavy complex. […]

2-4-6-8-10-8-6-4-2

DB Snatch

Burpee Box Jump, 20″

MCx: 50/35

MAx: 35/20, burpee step up

MVx: 25/15, […]

3 Rounds

10 Supinated BB Bent […]

10 Rounds

15 Calorie Row

15 Wall Balls

Rest 1 Minute

MCx: 20/14

MAx: 12 cal, 12 reps 14/10

MVx: 9 cal, 9 reps 10/6

GOALS + GUIDANCE: Row at a strong, steady pace that leaves you enough in the tank to go big on the wall balls. Aim for unbroken sets early and quick breaks […]