WOD: A. Split Jerk (work to tough double ) B. 5 rounds for time: 7 L-arm Shoulder to overhead 7 R-arm Shoulder to overhead 11 [...]

WOD: A. Above Knee Hang Squat Snatch . Squat Snatch  (1.1 - work to tough set within 15 min ) take at least 8 sets [...]

WOD: For time w/ Partner 90-60-30 Pull Ups Thrusters @ 75lb/55lb Sit Ups Box Jumps 24"/20" Rx+ 30"/24" 35 min TIME CAP All partners do [...]

WOD: A. Muscle Clean . Hip Clean High Pull . Hip Power Clean (1.1.1 x 4 sets rest 1 min ) https://catalystathletics.com/exercise/365/Hip-Clean/  Hip Clean High Pull [...]

WOD: A. Front Squat (@ 41X1 -work to tough triple) within 7 sets resting :90-2 min Bt rest time perform 10 controlled banded palms up [...]

WOD: A. 12 min AMRAP @ 90% effort 3 L-arm KB Snatch (hang) @ 24kg/16kg 3 R-arm 6 Pullups 6 Toes to bar 9 Full [...]

WOD: A. Jerk Balance (4 reps x 4 sets rest 1 min ) Done out of split https://catalystathletics.com/exercise/193/Jerk-Balance/ stay light, but move up every set [...]

WOD: A. Snatch Complex to help get into snatches.. Perform 4 sets w/ 1 min rest b/t -Slow Pull Muscle Snatch -Muscle Snatch -Overhead Squat [...]

WOD: In teams of 2 All testers are done as partners and work is split in half. Each workout will get a separate score. One [...]

WOD: A. Muscle Clean (3 reps x 3 sets rest 1 min b.t ) skill portion- focus on explosive pull, shrug, high pull and front [...]