Author Archives: Jamie Higham

OTM 12 minutes:

2 Hang power cleans

*Start around 70% and build gradually as position and speed allow.




With a buddy:

20 minute AMRAP:

25 Calorie Assault bike

10 Toes to bar

*One partner works at a time. Switch partners after each round.

Bench press


*5 Strict Pull-ups after each set (add weight if possible)




5 rounds for completion:

100 ft Single arm overhead KB carry R

100 ft single arm overhead KB carry L

100 ft sled push

15 KB squats (single or double KB)