One set of: Row 500 Meters @ a conversational pace and then … Barbell Complex Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Behind the Neck Press x 3 reps Overhead Squat x 3 reps Snatch Drops x 3 reps Snatch Balance x 3 reps High Hang [...]

One set of: Interval 1 – Ring Scap Pull-Ups x 10 reps Interval 2 – Snap Pull x 15 reps Interval 3 – Snap Pull (with small backswing) x 10 reps Followed by. . . Every 30 seconds, for 2 minutes (4 sets) of: Large Ring Swings x 3 reps Followed by. . . Every [...]

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) A. Every minute, [...]

Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Cross Under [...]

Warmup, then: Barbell Complex Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Behind the Neck Press x 3 reps Overhead Squat x 3 reps Snatch Drops x 3 reps Snatch Balance x 3 reps High Hang Snatch x 3 reps Hang Snatch x 3 reps Snatch x [...]

Warmup, then: Every 30 seconds, for 2 minutes (1 set) of: Interval 1 – Ring Scap Pull-Ups x 10 reps Interval 2 – Snap Pull x 15 reps Interval 3 – Snap Pull (with small backswing) x 10 reps Interval 4 – Pop Swing x 10 reps (small swings, focus is on arm position staying [...]

A. One set of: Incline Push-Ups x 40 reps followed by . . . One set of: Donkey Kick x 15 reps followed by . . . Three sets of: Handstand Walk x 50′ (handstand holds) Rest as needed Use assistance if needed or reduce the distance on the handstand walks B. Every :90 sec [...]

Warmup, then: Crossover symmetry 90/90 x 10 reps CS Straight arm pulldowns x 10 Lateral banded walk x 20 steps Banded squats x 20 reps A. Every 2 minutes, for 6 minutes (3 sets): 1 Clean Pulls + 1 Power Cleans + 1 Front Squats + 1 Clean @ 70-75% of 1-RM Clean & Jerk [...]

Warmup, then: One set of: 500 m row 10 ohs + 10 pass thrus in bottom of last squat w/pvc Every 2 for 6 1 snatch pull + 1 snatch + 1 ohs @ 70-75% Every 2 for 6 1 snatch pull + 1 snatch @ 80-85% Every 2 for 6 1 snatch @ 85% [...]

A. Five sets of: Speed Swings x 5 reps Rest as needed, and then… Three sets of: Pop Swing x 2 reps Rest as needed, and then … Every minute, on the minute, for 7 minutes: Pop Swing + Muscle Up x 1-3 reps *Make these rep(s) perfect B. Five sets of: Front Squat x [...]