MLF Group HomeMLF WorkoutsVideo Movement Index

Welcome to the Building Bridges Competitor Program. If you are missing a piece of equipment and need a substitution, click here.

Strength 1:

Strength 2:

Back squat

Work up to a heavy single for day, then drop down to 80% and do max reps.

Strength 3:

Drop down to 80%  of your 1 RM and do max reps. Record Max Reps.

WOD 1:

Complete for time:

x 3 rounds

Strength 4:

EMOM until failure

Power clean and jerk

Start at 185…add 10# until failure

WOD 2:

Complete for time:


Rest 15 min

WOD 3:

Complete For time:

x 5 rounds
Post your scores to the Whiteboard.