Strength 1 A1 - Hang squat snatch 2 x 3 2 x 3 2 x 3 2 x 3 2 x 3 **Complete each set twice at the same weight. Each set has 3 reps. [...]

Old City Benchmark #9 20 RFT 3 Toes to bar 2 Squat cleans (155/105) 100m run Compare to 7/26/23 - when it was HOT! outside!!

Strength A1 - Deadlift* - 5 x 5 @70% *with max reps on the last set. *Deadstop* A2 - Straight leg hip abductions - 5 x 8/leg Workout 8 min AMRAP 10 Step ups (30/24”) [...]

Strength A1 - Back squat -5 x 5 @70% *with max reps on the last set. A2 - Seated DB Z-Press - 4 x 8 Workout 4 RFT 21 Double unders 15 Sit ups 9 [...]

Workout For time 100/80 cal row 80 Push ups 60 Pull ups 40 Pistols/total 20 Devil’s Press (50/35) *Break up the reps however you want.

REST DAY! Get outside and do something fun.. so long as it isn't raining. 🙁 Or just relax! *No Gainz Club* Get strong and bendy at 10am with Coach Jen* *Subbing for Leela and [...]