Strength A1 - Sumo deadlift -5-5-5-5 *Build to a heavy set of 5 reps leaving 1-3 reps in the tank.   A2 - Frog pumps [...]

Strength A1 - Back squat -5-5-5-5 :: 3 sec neg on each rep *Build up to a heavy 5 reps while taking 3 seconds to [...]

Workout 20 min AMRAP 500m row 40 Double unders 30 KB Swings* (53/35) 20 Burpees *The height of the swing is up to the individual. [...]

Strength A1 - Close grip floor press -5-5-5-5-5 *Leave 1-3 reps in the tank.   A2 - Powell Raises -4 x 8/arm   Workout 3 [...]

Strength 1 A1 - High hang power snatch -Build to a technically sound 3 reps in 15-20 min A2 - Chest supported seal rows -4 [...]