Mike Kubrom with a 405# Deadlift PR! Skill/Warm-up Alternate EMOTM for 15' 5 Wall-ball 2-4-1's 3 Keg Clean and Jerk 100ft. Farmer's Carry Weightlifting Skills Day 1 1) Angel Drops 2) RDL 3) RDL + hip extension 4) Highest Hang Snatch 5) Highest Hang Clean 6) BTN Push Press/Jerk Metabolic Conditioning 3-6-9-12-15 Pistols (alternating) HSPU

Working on that F. Squat Bottom position Strongman Skills Alternate Minutes for 15' 3 Fat Bar Clean and Jerk 30 Ft. Walking Lunge 3 Keg to Shoulder Weightlifting 12' EMOTM - 2 Snatches (not touch and go) Strength Squat 1/1 HBBS 10x3 @75% F. Squat 5x3 @83%

Warm-up Alternate Minutes for 15' a) 2 Stone to Shoulder b) 2 Tire Flip c) 3 Muscle-ups Weightlifting M.E. Snatch M.E. Clean and Jerk Strength 1RM Deadlift Metabolic Conditioning 10-9-8-7-6-5-4-3-2-1 Box Jumps (32"/24") Toes to bar

Jamie Marcus with a true ATG front squat Mark Singer 2:39 Fran from rideau athlete on Vimeo. Here it is, the long awaited re-test of the HBBS! Warm-up 5' EMOTM 1 x 3 position clean at 50% Strength M.E. 1RM HBBS Metabolic Conditioning "Fran" 21-15-9 Thrusters (95/65) Pull-ups

Griffin making some serious overhead squat progress!! Hey Everyone, as we move from focus on the HBBS to more general weightlifting strength and speed work I think it will be of value to take on two different options for warm-ups, as

Stephen Tam getting some depth on his overhead squat in his first week back! Recovery

Vaida Hick early Deadlift PR Warm-up Even minutes: +2 OH Walking Lunges Odd minutes: +3 KB Swings Weightlifting M.E. 3 Clean + 1 jerk Strength a) 4x10 Strict Press b) 4x15 Reverse Hyper Metabolic Conditioning 15' Alternating Minutes 5 Hang Snatches (135/95) 10 Wall-balls 15 toes to bar

Pull the bar like you're ripping the head off a god-damn lion -Donny Shankle Great Post from Donny Shankle on training and "natural ability". http://donnyshankle.blogspot.ca/2013/07/q.html Warm-up Even Minutes: +3 Wall Balls Odd Minutes: +10 Double-unders Weightlifting M.E. Highest Hang Snatch Strength 1a) 5x5 5" Pause OH Squat 1b) 5x10 RDL Metabolic Conditioning 6'

Marion's First Snatches Warm-up Even Minutes: +3 Box Jumps Odd Minutes: +1 Rope Climb Weightlifting M.E. Snatch M.E. Clean and Jerk Strength 5x3 BTN Strict Press Metabolic Conditioning 3RFT 21 Kb Swings 15 Push-ups 9 Toes to Bar

Drew Hodges first cleans Great post from Ben Bergeron over at Competitor's WOD, what's your LQ? http://competitorswod.blogspot.ca/2013/07/wednesday-71013.html Warm-up Even minutes +2 Stone to shoulder Odd minutes +4 KB Snatch Strength HBBS 10x3 @85% +20# Weightlifting 10' EMOTM 1 Hang Clean + Jerk Metabolic Conditioning "Helen" 3RFT 400M Run 21 KB Swings (24/16) 12 Pull-ups