Mobilize, then: 3 sets: 10 v-ups 10 box jumps 10 t2b A.) 5x3 front squat * build to heavy, and stay fast on the way up! B.) 3 sets: 20/15 cal ski erg 15 pull-ups 10 box jump overs Rest :90 seconds C. 3 sets: 15 ghd sit-ups

Mobilize, then: 20 banded monster walks 20 Banded lateral walks :30 side plank each side W/empty barbell 5 snatch grip rdls 5 behind the neck presses 5 ohs A. Take 10 minutes to build to a heavyish power snatch B. 20.1 15 minute cap 10 rounds of: 8 ground to overhead 95/65 10 bar facing [...]

Mobilize, then: CS activation 2 sets: 10 single leg glute bridges :45 sec A. Three sets of: Front Foot Elevated Lunge x 8-10 reps @ 3011 Rest 45 seconds between legs; 90 seconds between sets Prone Plank Hold x 45 seconds (add weight if this is easy) Rest 90 seconds B. Take 10 minutes to [...]

Mobilize, then: Two sets of: Scap Push-Ups x 8-10 reps Push-Ups x 8-10 reps and then … At an easy pace, complete: 500 Meter Row 5 Deep squat progressions 10 Burpees over the Erg A. EMOM for 5 minutes: Strict Handstand Push-Ups x 5-6 reps B. Three sets of: Hollow Rocks x 30 seconds Strict [...]

 Mobilize, then: A. Build to a heavy, if not new 1-RM, Clean & Jerk in 20 minutes or less. If you have more than two misses at a weight, call it. B. In 2:00, for max reps, complete: 30 Double-Unders Power Cleans x 5 reps Max Bar Facing Burpees Rest 2:00; Repeat for four [...]

 Mobilize, then: A. Build to a heavy, if not new 1-RM, Clean & Jerk in 20 minutes or less. If you have more than two misses at a weight, call it. B. In 2:00, for max reps, complete: 30 Double-Unders Power Cleans x 5 reps Max Bar Facing Burpees Rest 2:00; Repeat for four [...]

Mobilize, then: Two sets of: Shoulder taps in push-up pos x 30 seconds Wall slides x 10 reps (slow and controlled) Deep squat progression x 5 reps and then …. Three sets of: Bear Crawl x 15 seconds forward/backward Suitcase Carry x 50′ feet each arm (Keep the shoulders square – no leaning) A. Every [...]

Mobilize, then: 5 inchworms 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. Five sets [...]

Mobilize, then: CS activation 10 bird dogs (each side) 3 deep squat progressions A.) 3-4 legless rope climbs or 6-7 regular rope climbs (not for time) B. Back Squat Set 1 – 5 reps @ 60% of 1-RM Set 2 – 5 reps @ 70% of 1-RM Set 3 – 5 reps @ 75% of [...]

Mobilize, then: Assault Bike x 60 seconds @ easy pace Ring-Rows x 15 reps Goblet Squats x 10 reps with a 2 second hold at the bottom A. For time: 30 Bar Muscle-Ups (jumping scaled) B. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 2 reps @ 32X1 Build over [...]