Pre-workout strength 5 sets: 1 snatch deadlift 1 snatch pull 1 snatch 1 overhead squat - Each set is a single unbroken complex. - Build to a heavy set of the complex. 260508 - RX - For reps: On a 4:00 clock: Max snatches (105/155 lb) 4:00 rest On a 3:00 clock: Max snatches (125/185 lb) 3:00 rest On a 2:00 clock: Max snatches (145/205 lb) - INTERMEDIATE - For reps: On a 4:00 clock: Max snatches (75/115 lb) 4:00 rest On a 3:00 clock: Max snatches (95/135 lb) 3:00 rest On a 2:00 clock: Max snatches (105/155 lb) - BEGINNER - For reps: On a 4:00 clock: Max snatches (15/35 lb) 4:00 rest On a 3:00 clock: Max snatches (35/45 lb) 3:00 rest On a 2:00 clock: Max hang snatches (45/55 lb) - MASTERS 55+ - For reps: On a 4:00 clock: Max snatches (65/95 lb) 4:00 rest On...Read more

260507 - RX - For time: 40-cal row 200 double-unders 40-cal row - INTERMEDIATE - For time: 40-cal row 100 double-unders 40-cal row - BEGINNER - For time: 20-cal row 100 single-unders 20-cal row - MASTERS 55+ - For time: 40-cal row 100 double-unders 40-cal row Post-workout skill On a 10:00 clock: Free-standing handstand push-up practice or press to handstand practiceRead more

260506 - RX - 2 rounds for time: 1,600-m run 15 deadlifts (225/315 lb) - INTERMEDIATE - 2 rounds for time: 1,600-m run 15 deadlifts (155/225 lb) - BEGINNER - 2 rounds for time: 800-m run 15 deadlifts (45/65 lb) - MASTERS 55+ - 2 rounds for time: 1,600-m run 15 deadlifts (155/225 lb)Read more

Pre-workout strength 5 sets: 5 bench presses - Build to a heavy set of 5 reps. 260505 - RX - 5 rounds for time with a partner: 30 box jump overs (24/30 in) 30 dumbbell bench presses (35/50 lb) - INTERMEDIATE - 5 rounds for time with a partner: 30 box jump overs (20/24 in) 30 dumbbell bench presses (25/35 lb) - BEGINNER - 5 rounds for time with a partner: 20 box step-overs (16/20 in) 20 dumbbell bench presses (15/25 lb) - MASTERS 55+ - 5 rounds for time with a partner: 30 box jump overs (20/24 in) 30 dumbbell bench presses (25/35 lb)Read more

260504 - RX - 75-50-25 reps for time: Wall-ball shots (14/20 lb) AbMat sit-ups Calorie bike - Women bike 60-40-20 calories. - INTERMEDIATE - 50-35-15 reps for time: Wall-ball shots (10/14 lb) AbMat sit-ups Calorie bike - Women bike 40-25-10 calories. - BEGINNER - 30-20-10 reps for time: Wall-ball shots (6/10 lb) AbMat sit-ups Calorie bike - Women bike 20-15-10 calories. - MASTERS 55+ - 50-35-15 reps for time: Wall-ball shots (10/14 lb) AbMat sit-ups Calorie bike - Women bike 40-25-10 calories.Read more