Strength 1 Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x [...]

Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Mobility Banded cat/cow - 1 min QL Rig stretch [...]

Strength A1 - Bench Press -4 x 4 @ 80% *1 sec pause at the chest on the 1st rep every set   A2 - [...]

Strength A1 - Back squats -4 x 4 @ 80% *2 sec tempo, 1 sec pause at the bottom on first rep of every set. [...]

Workout For time 150 Double unders 100 DB Step ups (20” - 1-DB) 75 Sit ups 50 DB Hang power cleans (50/35) 25 Handstand [...]

REST DAY! Get outside and do something fun. Or just relax! **No yoga today - Leela is sick. See you tomorrow! [...]

Workout For time 400m run 21 Power cleans (135/95) 21 Front squats 400m run 15 Power cleans 15 Front squats 400m run 9 Power cleans [...]

Strength A1 - Bench press -3 x 5 @ 80% *1 sec pause at the chest on the 1st rep every set   A2 - [...]

Strength A1 - Front squat -3 x 5 @ 80% *3 sec tempo, 1 sec pause at the bottom on the first rep of every [...]

Workout 20 min AMRAP 500/400m row 12 Box jump (24/20”) 10 Toes to bar Mobility Pigeon stretch on box - 1 min/leg Couch stretch - [...]