Warm - Up: 250 m run 12 Air Squats 10 Samson Stretch 8 Forward- Mid-Back 6 Kipping Swings   Skill: Power Snatch Complex [...]

  Warm - Up: 250 m run 10 PVC Pass Thru 10 PVC Around the World 10 PVC Good Mornings 8 Forward -Mid-Back 6 Walk [...]

  Warm - Up: 250 m run 10 PVC Pass Thru 10 PVC Around the World 10 PVC Good Mornings 8 Forward -Mid-Back 6 Walk [...]

Warm - Up: 250 m run 6 Push Ups w/ Downward Dog 6 Samson Stretch 4 Figure 4 Stretch (15 sec hold each) Barbell Warm [...]

Warm - Up: 250 m run 6 Push Ups w/ Downward Dog 6 Samson Stretch 4 Figure 4 Stretch (15 sec hold each) Barbell Warm [...]

"I CHOOSE THE STRONG GUY"   Warm - Up; Simon Says..   MetCon: Complete for Time:  (25 mins Time Cap) In Teams of 3 100 [...]

    Warm- Up:  400 m row  10 Samson Stretch 10 Iron Cross 10 Good Mornings 6 Figure 4 Stretch 6 Push ups to Downward [...]

  Warm -Up: 250 run 12 Air Squats 6 Figure 4 Holds (3 each side) 12 Good Mornings 8 Iron Cross 10 Kipping Swings   [...]

  Warm - Up: 8 Push-up to Down Dog   8 Spidermans Lunges 8 Samson Stretch + Air Squat  Barbell Warmup 5 Good Mornings 5 Back [...]

    Warm - Up: 250 m run 10 PVC Pass Thru 10 PVC Overhead Squats 10 PVC Around the World 10 PVC OH Front [...]