“Say no to bad titles”

Lift: wk 1 Snatch complex x 5min emom PS + Snatch balance + Tall snatch + Snatch (+wt) Into: 3rm snatch Lift 2: 5sx3rm back squat Wod: 10 min emom 5 devils press 50/35 10 wall ball 30 double unders Core: L-sit :30 sec x 3s

“ Jerry Maguire: Once in a generation movie“

Lift: clean complex PC + HPC + Fs + clean (5min emom) Into: HS clean (ME) Into: 10min to est. 5sx5rm FS Wod: 10min amrap 10 cals assault bike 15 Bj 10 DB chest press (50/35) Acc buy: 100 crunches band Each side

“Good advice: Snap into a Slim Jim”

Lift: Jerk complex x5s wk2 Push press + push jerk + jerk (2+2+1) Pistol review Wod: 15 min amrap Single arm snatch x 20 alt Pistols x 10 el Shuttle run x 2 (DBDB) Core buy out: Hallow hold x 1:00min each side X3s

“Stop disappointing your ancestors”

Lift exp: Snatch complex x 5min emom PS + HPS + Snatch balance + Snatch (+wt) Into: 3rm snatch (7-10min cap) Lift 2: 3sx10rm back squat Wod: 5rft (10min cap) 10/7 cals ass.bike 10 db power cleans (50/35) 5 c2b pull-ups

“Shout out to cows for eating vegetables for me”

Lift: 3emom x 5min Complex: power clean + clean + FS + jerk 5-7 TTB cycling Kneeling jumps x5 After 3 attempts @ 3 cleans + 1 jerk Wod: 10 strict HSPU G* deficit 15 d-ball toss 20 walking lunges (50/35 x 2 DB) 3 rounds into: 3 min ME devils press Core: palof hold […]

“That’s a HOT coffee POT~ Eminem”

Lift: De-load Bench 40%-50%-60%x5r (slow/pause) Wod: 15min amrap 2 Rope climbs / legless rope climbs (1-2) OH DB walking lunge to bikes (1DB) Ass. bike 15 cals OH DB walking lunge to bikes Into : Acc 100 banded pull aparts

“Milk is liquid meat?”

Lift: Wendler Back Squat 75%x5r 85%x3r 95%x1r+ (Max reps) Into:85%x3r 75%xMEr Wod:12 min emom Even Min: Max cals erg Odd Min: Dumbbell complex (50/35) Complex: 50/35 G* Deadlift x 1 Clean x2* Thurster x3* Devils press x4* Into: ACC: EXP strength through length kick stand RDL 3sx10r Core: plank 3sx1:00min

“All your base are belong to us”

Lift: OTM Snatch (expwk1) 8min (4min @65% / 4min @70%) -or- work to max After 3 att. @ HS Wod: 15 min amrap 200 m run 15 OHS/FS (95/65 – 75/55) 10 Db power cleans (50/35) Into: Accessory 10 K-bell RDL 30 hanging knee raise 3rounds Core: Side planks 3sx:30’sec each side