Strength Back squat 10-10-10-10 Workout 7 RFT 7 Box jumps (30/24”) 14 KB Swings (70/53) **Oohh.. some high volume squats, then box jumps and swings. It's not sexy, but it's effective.

Workout In 3 min, do 400m run Max clean and jerk (135/95) Rest 2 min Repeat a total of 5 times Score is total number of clean and jerks **This workout looks like it favors [...]

Strength 1 Power snatch + Overhead squat + hang squat snatch Heavy 2 Strength 2 Pull ups 3 x 5 - Strict work 3x max effort - weighted Super Set Side plank hip dips 3 [...]

Strength Floor press 3 x 5 AHAP Workout 5 RFT 5 Hang cleans (115/75) 10 Bar facing burpees **Working on floor press this month, alternating the movement weekly with some weighted step ups. We built [...]

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

Strength EMOM x 12 1 - Z Press - 8 reps 2 - DB Row - 8 reps 3 - Plank hold - or on elbows (45 sec) Workout 4 RFT 200-m run 100-m farmers [...]