Mobilize, then:CS activation Two sets of: Single Arm KB Press x 5 reps (right) Single Arm KB Push Press x 5 reps (right) Single Arm KB Press x 5 reps (left) Single Arm KB Push Press x 5 reps (left) Goblet Squats x 10 reps KB Swings x 15 reps A. Every 90 seconds, for [...]

Mobilize, then: Barbell Warm-Up (use an empty barbell and focus on positioning) Two sets of: 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 3 Hang Clean 3 Push-Press 3 Clean & Jerks A. Every 90 seconds, for 9 minutes (6 sets): Power Clean + Jerk Dip + Jerk x 1 rep [...]

Mobilize, then: A. Every minute, on the minute, for 3 minutes (3 sets): Snatch press from ohs position x 5 reps Build over the course of the 3 sets. Followed by…. Every :60 for 4 min Snatch balance x 3 reps (light/fast!) Every 90 seconds, for 9 minutes (6 sets): Power Snatch x 1.1 *Sets [...]

Mobilize, then: Three sets of: Push-Press x 6 reps Rest 3 minutes Work up to a heavy 6 Front Squat Take 15 minutes to find a 1Rm dead-stop front squat Conditioning As many rounds and and reps as possible in 10 minutes: 10 Pull-Ups 10 Deadlifts 185/103 10 Box Jumps (24/20″) 4 line shuttle run [...]

Mobilize, then: Every 90 seconds, for 3 minutes, complete (2 sets): Nose to wall hs hold x 60 seconds and then … Emom 5 Strict hspu x 2-5 reps and then … Every minute, on the minute, for 10 minutes, complete (5 sets): 1 – Stationary Dips x 6-8 reps @ 2111 2 – Double-Under [...]

Mobilize, then:Barbell warmup 5 of each: rdl’s Muscle clean Front squat Push press Push jerk Full clean Every 90 seconds, for 9 minutes (6 sets): Power Clean + Jerk Dip + Jerk x 1 rep *Sets 1-2 = @ 75% of 1-RM Power Clean *Sets 3-4 = @ 80% of 1-RM Power Clean *Sets 5-6 [...]

Mobilize, then: One set of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats 12 Alternating Cossack Squats 12 Band Pull-Throughs and then … (using an empty barbell, perform the following): Clean Grip [...]

Mobilize, then: A. Every minute, on the minute, for 3 minutes (3 sets): Snatch press from receiving positionx 5 reps Build over the course of the three sets. Followed by…. Every 75 seconds, for 5 minutes (4 sets): Snatch push press + Overhead Squat x 1 rep Building in weight, but don’t go heavier than [...]

Mobilize, then: Two sets of: Single Arm KB or DB Press x 5 reps (right) Single Arm KB or DBPush Press x 5 reps (right) Single Arm KB or DBPress x 5 reps (left) Single Arm KB or DB Push Press x 5 reps (left) KB Swings x 15 reps A. Every 2 minutes, for [...]

Mobilize, then: CS activation A. For those who have Bar Muscle-Ups, complete: Bar Muscle-Up Density Test For max reps: 60 seconds of Bar Muscle-Ups Rest 60 seconds 30 seconds of Bar Muscle-Ups Rest 60 seconds 15 seconds of Bar Muscle-Ups Note reps achieved for each set. For those who do not have Bar Muscle-Ups, complete: [...]