Strength 1 Split snatch Heavy 3 Strength 2 Behind the neck push press Heavy 3 Super set Single arm DB Row 4 x 8/arm **It's been some time since we've hit up the split snatch [...]

Workout 24 min AMRAP 8 Pull ups 12 DB hang clean and jerk (1-50/35) 16/14 calorie row **Getting in a true gymnastics/weightlifting/cardio workout today. The time domain is set, leaving it up to you to [...]

Strength Deadlift 5 x 5, 5 second negative Workout 10 min AMRAP 10 Hang power cleans (115/75) 10 Push ups **Building on yesterday's hinging work and bringing it to today's strength movement. Carrying over the [...]

Strength Front squat 3 x 5, tempo as 33x1 Workout 4 RFT 10 Box jumps (30/24) 20 Unbroken KB Swings (70/53) **Continuing with our tempo work, which you see today with the front squats. Lots [...]

**TWO CLASSES TODAY - 9AM and 10AM** Workout Every 5 min for 5 rounds, do 400m run w/ med-ball 20 med-ball cleans 15 med-ball sit ups *If you finish under 5 min, rest during the [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!