For time:Countdown from 10:Trapbar deadlift 145/105kb hang snatch (per side) 35/little red First round, 10 DL + 10 hang snatch per sideSecond round, 9 DL + 9 hang snatch per sideThird, 8 DL, 9/s HS……….…..…1 DL, 1 per side hang snatch Score time.

AMRAP 12 minutes1 hang clean & jerk 65/451 burpee*increase 1 rep per round Example: rd 1 – 1 clean & jerk, 1 burpee. rd 2 – 2 clean & jerk, 2 burpee. 3,3……..10 clean & jerk, 10 burpee…. Score total reps. 10 rounds = 110 reps.

6 rounds for time:10 kb swings 53/3515 push ups

AMRAP 152 Pull ups4 clean & jerk 135/956 per side kb hang clean & jerk 8 burpees

For time100 air squats80 abmat situps70 push ups60 Russian kb swings 53/3550 hang clean & jerk 65/45

AMRAP 15m15 trap bar deadlift 145/7510 shoulder to overhead 95/65(straight bar)5 pull ups

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…