*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE


1a) 5 rounds AQAP:

10 Alternating Dumbbell Hang Power Snatch 25/15

10 Box Jumps 24/20

Scale as needed. Directly into….

1b) 4 rounds AQAP:

10 Dumbbell Hang Power Clean 25/15

10 Dumbbell Floor Press 25/15

Scale as needed. Directly into…

1c) 3 rounds AQAP:

10 Dumbbell Front Squats 25/15

10 Burpee Lateral Hop Over Dumbbell

Scale as needed. Directly into…

1d) 2 rounds AQAP:

20 Slam Balls 40/30

20 Alternating Lunges

Scale as needed. Directly into…

1e) AQAP:

30 Dumbbell Thrusters 25/15

30 Ring Rows

Scale as needed.

Extra Work:

2) Farmer Carry: Establish a Heavy 50ft Unbroken

Rest as needed. Use the Farmer’s Handles so you can build as heavy as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE