Warmup, then: Mini band glute warmups: Monster walk Leteral walk Banded squats A. Take 12-15 minutes to build to a new 1-RM Front Squat or what is 'heavy' for today B. Every 2 minutes, for 16 minutes (8 sets), complete: Clean x 1 rep Build over the course of the 8 sets to a new [...]

Warmup, then: Dynamic Mobility & Activation Two sets of: Banded Tricep Stretch x 45 second per side Band Distracted Pec Stretch x 45 seconds per side A. Every 2 minutes, for 10 minutes, complete (5 sets): Snatch Balance x 1 rep *Work up to a heavy single B. Every 2 minutes, for 16 minutes (8 [...]

Every minute, on the minute, for 3 minutes (1 set) of: Interval 1 - Snap pull x 10 reps Interval 2 - Snap Pull with Small Backswing x 10 reps Interval 3 - Pop Swing x 5 reps Followed by... Every minute, on the minute, for 6 minutes, complete: Kipping Muscle-Up x 1-2 reps *or [...]