Strength 1 A1 - Hang squat clean *1 rep each from the high hang, mid thigh, and just below the knees. - Build to a heavy weight of the complex and repeat that weight 2-3 [...]

Workout 30 RFT 3 Power clean & jerks (115/75) 2 Chest to bar pull ups 1 Pistol/leg *400m run after rounds 6, 12, 18, and 24. Mobility QL Rig stretch - 1 min/side Roll out [...]

Strength A1 - Bench press -5 x 4 @ 80%   A2 - Gorilla Rows -3 x 8/arm   Workout Old City Benchmark #7 For time 1,000m row   Compare to 4/8/24 Click here to [...]

Strength A1 - Back squat -5 x 4 @ 80%   A2 - Tib raises -4 x 10   Workout 10 min AMRAP 6 Box jump over (24/20) 12 KB Swings (53/35) 6 KB Lunges/total [...]

REST DAY! Get outside and do something fun. Or just relax! And get your meals ready for the week. - Yoga at 10am. See you tomorrow!

Strength A1 - Deadlift -4 x 4 @ 80% *deadstop with 2 sec to lower the bar to knees before setting it back on the ground.   A2 - Straight let hip abduction -4 x [...]