Workout of the Day

Downstairs 16 Min Snatch Complex EMOM 1 Snatch Deadlift To Position 3 (Scoop) 1 Low Hang Above The Knee Snatch High Pull 1 Power Snatch From The Floor + 1 Overhead Squat (If you are comfortable or experienced full squat… Read more »

7 Rounds Rest 1 Min After Each Round 7 Dumbbell or Kettlebell Thrusters 50/35 7 Pull-Ups 7 Burpees Cash Out Tabata Hollow Rock

Downstairs Squat Clean & Jerk 3-3-3-3 EMOM for as long as possible Use 70% of your Max Squat Clean & Jerk 3 Power Cleans 3 Front Squats 3 Push Jerks

Deadlift (Upstairs) 5-5-5-3-3 For Time: (2 heats if needed) 1600m Row 75 Wall Balls 20/14 50 Hang Dumbbell Snatches 50/35 25 Toes-To-Bar

Christmas Party Day! W/ a Partner Complete (one partner working at a time) 6 Min AMRAP 3 Goblet Squats 53/35 3 Kettlebell Swings 3 Min Rest 6 Min AMRAP 6 Wall Balls 20/14 6 Kettlebell 53/35 or Dumbbell 50/35 Box… Read more »

12 Min EMOM 1 High Hang Squat Snatch + 1 Low Hang Squat Snatch + 1 Full Squat Snatch (take your time and rest here if needed) 7 Min of Burpees 12.1 Open Standards apply, 6 inches above your max… Read more »

20 Min AMRAP 5 Handstand Push-Ups (start on the white wall if there is room) 5 Box Jumps 24/20 5 Dumbbell Power Cleans 50/35 (focus on full hip extension) 5 Chest-To-Bars or 3 Muscle-Ups

Snatch Positioning Today’s focus is all about positioning and speed, not weight. 6 Min EMOM 3 S.O.T.S Press 3 Sec lockout at the top (Do not bottom out or rest in the bottom) 6 Min EMOM 3 Snatch Balance (Quarter/Half/Full… Read more »

For Time: (30 Min Time Cap, use an EMOM clock) 75 Thrusters 115/75 3 Burpees at the the start of every minute starting with 3 Burpees Complete all Thrusters before moving on to Pull-Ups 75 Pull-Ups 3 Burpees at the… Read more »

With a partner complete as many rounds until unable to complete in 1 min. You may share the reps however you like but Burpees must be completed first. Both partners can perform Burpees at the same time. Min 1: 1… Read more »