Mobilize, then: 2 sets of: 10 banded pass the us in ohs 10 t2b 20 kB swings (Russian) A.) every 2 for 10 1 snatch balance + 2 ohs * build over the course of the 5 sets B. 18.3 Two Rounds for Time of: 100 Double-Unders 20 Overhead Squats (115/80 lbs) 100 Double-Unders 12 [...]

Mobilize, then: 3 sets of: 10 thrusters (dB/light) 10 pushups :30 sec side plank (each) A. Strict Press: *Sets 1-2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80% *Sets 5-6 – 1 rep @ 85% *Set 7-8 – 1 rep @ 90% Rest :90 sec between sets. B. Three sets of: [...]

mobilize, then: A. Five sets of: Deadlift x 3 reps @ 75% Rest 60 seconds and then … Deadlift Set 1 – 80% x 2 reps Set 2 – 85% x 2 reps Set 3 – 90% x 1 rep Rest 2-3 minutes B. EMOM 30 Minute 1 – 6 C2B + 6 Wall Ball [...]

mobilize, then: 2 sets of: 10 cal bike plank with forward reach x10 (5 each arm) plank with lateral reach x 10 ( 5 each arm) 5 strict pullups A. every 2:30 for 6 sets: Front squat x 3 reps 1-2 @70% 3-4 @ 75% 5-6 @80% B.) Every 2 for 7 sets: clean lift [...]

Mobilize, then; 10 band pull-a-parts 10 band pull-a-parts (overhead) 2 line duck walk (bottom of squat) 5 presses in squat (emptybar) 5 snatch balance A.) every :90sec for 15 min (10 sets) 1 Power Snatch + 1 full Snatch *start at 60% and build (small jumps, if you can end at 85%, that is good) [...]

Mobilize, then: CS activation protocol x8 reps each 20 lateral lunges (10 each direction) 10 dB thrusters (light/controlled) A. Strict Press: *Sets 1-2 – 3 reps @ 70% *Sets 3-4 – 3 reps @ 75% *Sets 5-6 – 2 rep @ 80% *Set 7-8 – 1 rep @ 85% Rest :90 sec between sets. B. [...]