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

Strength Deadlift 3 x 5 Tempo 311x1 Workout 10 min AMRAP 8 Burpees 10 Deadlift (135/95) 12 Lateral hops over the bar/total **MOAR tempo werk!!! Similar ideas to yesterday's back squats - submaximal weight [...]

Strength Back squat 3 x 5 Tempo 303x1 Workout For time 10-9-8-7-6-5-4-3-2-1 Thruster (95/65) Toes to bar **12 min cap* Tempo work is important to your training. Sure, it feels awesome going heavy, but so [...]

Workout 4 RFT 400m run 40 Unweighted lunges* 20 Box jumps (24/20) 10 Dbl DB hang power snatch (45/30) *Alternate forwards and backwards each round **Setting aside the strength work for a day and getting [...]

Skill Work Toes to bar EMOM x 12 1. Hip hurdles 2. Arch to hollow swings and banded hollow lat pull downs - alternating each round 3. Toes to bar progressions ** So many options! [...]

Strength 1 Every 90 seconds for 8 rounds 1 Power snatch + 2 Overhead squats Strength 2 Glute bridges 4 x 8 Super set Side plank dips 4 x 8/side Snatch and overhead squat warm [...]