Saturday

WORKOUT 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as...

Friday

Part 1: Bench Press 5 x 8 @ 65% (On last set AMRAP) Part 2: 4 rounds 1 minute thrusters (95/65) 1 minute box jumps (24/20) 2 minutes rest

Thursday

Part 1: Snatch Balance 5 x 3 Part 2: AMRAP 10 min Climb the ladder (1/1, 2/2, 3/3…) Front Squats (135/95) Handstand Pushups Cash-out: Hip Extensions 4 x 10

Wednesday

Part 1: Press 1 x 3RM 4 x 3 @ 90% of 3RM (Rest Intervals 2-3 mins for sets @ 90%)   Part 2: For Time: Run 400m 150 Sit-ups 75 Burpees 50 Pull-ups Run 400m  ...

Tuesday

Warm-up: Burgener Clean Warm-up Jerk Tech Part 1: Clean Complex Hang Squat Clean + Clean + Jerk 15 mins to establish a 1 rep max Part 2: 5 Rounds: 30 Double Unders 15 Wall Balls (20/14) 7 Ground to Overhead (increasing weight per round) (95/63 – 115/73 – 135/93 –...