WOD For Time: Run 800M 30 Squat Clean & Jerks 155/105 Run 800M Workout Notes: This is an adaptation of the classic workout “Grace” with some additional components.  The runs should be kept at good sustainable pace. The Squat Clean & Jerks are a highly technical movement and more efficient at moving heavier loads from […]

WOD 5 Rounds for time: 400M Run 10 Hang Squat Snatch 95/65 Workout Notes: This workout has a large running component so push the pace on the run but keep it sustainable for all 5 rounds. The hang snatch is a highly technical movement so focus on mechanics even when prescribed in a metcon. Remember […]

Strength Back Squat 5-5-5-5-5 Spend some time working up to a strong effort 5 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the […]

Skill EMOM for 10 Minutes [Odd] 30 Seconds of Kipping Toes-To-Bar [Even] 30 Second Active Squat Hold Use this time to work on improving your Toes-To-Bar by learning or refining your kip.  Work on timing your swing so your body is behind the bar when you bring your toes to the bar.  If you are […]