Skill Work Toes to bar EMOM x 12 1. Seated pike leg lifts, or Hip hurdles 2. Arch to hollow swings and banded hollow lat [...]

Strength 1 EMOM x 12 3 Position power cleans# x 2 *Increase weight on rounds 5 and 9 #Above the knees, below the knees, from [...]

Workout 20 min AMRAP 100m KB Suitcase carry (1-53/35) 3 Wall walks -- (a few optional progressions 6 C2B pull ups -- scaling options 12 [...]

Strength Bench press 5 x 3, 31x1 tempo Workout 4 RFT 5 Devils press + Push press (45/30) 10 Weighted box step overs (24/20) **Working [...]

Strength Step back lunges 3 x 8/leg Workout 12 min AMRAP 1-2-3-4... Hang squat cleans (115/75) 20 Lateral hops over the bar *Completed as 1 [...]

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

Workout "343" For time 100 Deadlifts (135/95) 100 Power cleans (95/65) 100 Ground to overhead (65/45) *clean and jerk or snatch* 43 Burpees **This is [...]

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 [...]

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 [...]

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 [...]