Mobilize, then: 2 sets: W/empty barbell and snatch grip 5 RDL’s 5 hang snatch pulls 5 ohs 5 presses in ohs Every 2 for 12 minutes (6 sets): Snatch Pull + Hang Snatch with a 2 second pause just above knee *Set 1 – 2 reps @ 70% of 1-RM Snatch *Set 2 – 2 [...]

Mobilize, then: 5 inchworms 1:00 m plank 10 squat jumps A. Every 3 for 15 minutes (5 sets): Front Squat x 5 reps *Sets 1-2 @ 88% of 5-RM Front Squat *Sets 3-5 @ 93% of 5-RM Front Squat B. Every 2 for 12 minutes: Clean from 2″ below the knee x 1 rep @ [...]

Mobilize, then: 2 sets of: 250 m row 10 medball hamstring curls 30 mountain climbers A.) 2 sets of : Handstand shoulder shrugs x10 EMOM 10 1-5 strict hspu (should be 30-40% of a max set) B.) 3x10 back squats @65% C.) every :90 sec for 18 (3 sets) 1):45 sec of hollow rocks 2)20 [...]

Mobilize, then: 2 sets: 10 bird dogs (each) 10 push-ups 10 single leg glute bridges (each) A.) EMOM 6 3 push press @ 75-80% B) 3x10 deadlift w/pause @ 62-65% *2-3 sec pause at knee (heavier than last week) C. Every 10 min for 40 min 500 m row 400 m run (can sub 22/17 [...]

Mobilize, then: 2 sets of: 5 snatch grip btn presses empty bar 5 over head squats empty bar 5 box jumps A.) every 2 for 12 3 position snatch (hip/knee/floor) 1-2@70% 3-4@75% 5-6@75%+ B.) Every 90 sec for 18 minutes (4 sets) 1 – Diagonal Walking Lunges x 16-20 reps (hold DB/KB in a farmers [...]

Mobilize, then: 5 inch worms :45 sec plank 10 kb front squats 10 band pull a parts A.) 5x5 front squat (% is from last weeks 5RM) 1-2 @85% 3-5 @90% Rest 2 min between B.)every 2 for 12 Mid-thigh clean @70-75% from blocks if possible C. 21-15-9 Cal row Burpee over rower C2B pull-ups [...]

Mobilize, then: Crossover Symmetry activation protocol 20 banded monster walks 20 banded lateral walks 20 banded air squats A. 3x10 back squat @ 60% B.) Every :90sec for 15 (5 sets alternating) 1) 15/12 cal row 2) 5-10 strict hspu *if you don’t have strict hspu, do 3 negatives @3-5 sec descent C.) 3 sets: [...]