Burgener Warm-up Oly: Every 90sec for 8 sets High Hang Snatch + Hang Snatch Focus on technique. Do not go too heavy. Lurong Challenge WOD 4 Deadlift MU 6min cap EMOM x 12 1) Weighted BB Hip Thruster x 8-10 reps 2) Bent Over BB Row x 8 reps 3) 45 Plank or Face-up Chinese […]Read More

Warm-up: 200m run then 3rds of: 10 Shoulder Taps 10 OH Plate Step-up 15 Hollow Rock Strength: Press 3 x 1-2 reps @ 90-95% SKILL EMOM x 16 1) Kipping HSPU x 10-12 reps 2) Pistols x 8-10 reps 3) Rope Climb x 2-3 reps 4) L-sit x 30-45sec WOD: 2rds of 10 Push Press […]Read More