Mobilize, then: 12 reps each (both directions) banded monster walks Banded lateral walks Banded squats A. Every 2 minutes, for 12 minutes (6 sets): Front Squat *Sets 1-2 – 4 reps @ 65% *Sets 3-4 – 3 reps @ 70% *Sets 5-6 – 2 reps @ 75% B. Every 10 minutes, for 30 minutes, complete [...]

Mobilize, then: 2 sets of: 3 deep squat progressions 10 pass throughs w/pvc 5 box jumps A. Every 2 minutes, for 20 minutes (10 sets): Snatch *Set 1 = 2 reps @ 70% *Set 2 = 2 reps @ 75% *Set 3 = 1 rep @ 80% *Set 4 = 1 rep @ 85% *Set [...]

 Mobilize, then: Barbell warmup x 5 reps each Rdl Hang clean Front squat Press Push jerk A.) Every 3 minutes, for 21 minutes (7 sets): Clean & Jerk *Sets 1-2 @ 80% of 1-RM Clean & Jerk *Sets 3-5 @ 85% of 1-RM Clean & Jerk *Sets 6-7 @ 90% of 1-RM Clean & [...]

 Mobilize, then: 20 steps banded monster walk (foreward/backward) 20 lateral banded walks (both ways) 10 banded squats 1:00 minute plank A.) Take 20 minutes to build to today’s 1-RM Front Squat B.) EMOM 10 1-3 ring muscle ups *If you don’t have ring muscle-ups, then complete the following: Four sets of: Muscle-Up Transition with [...]

Mobilize, then:CS activation, then: 3 sets: 10 medball hamstring curls 10 pushups A.) EMOM 6 3 strict pull-ups (weighted if possible) B.) Every 2 minutes, for 6 minutes (3 sets): Deadlift x 1-2 reps @ 80-85% (these can be touch and go) C.) EMOM for 28 minutes (7 sets): 1 – 12/10 Calorie Row 2 [...]

Mobilize, then: A. Every 90 seconds, for 4:30 (3 sets): Snatch Press from Receiving x 5 reps Followed by…. Every 2 minutes, for 6 minutes (3 sets): Snatch Balance + Overhead Squat (no tempo) EMOM for 10 minutes (10 sets): Hang snatch (work through full squat) *Sets 1-5 = 1 rep @ 60-65% or 1-RM [...]

Mobilize, then: followed by … Banded Monster Walks x 30 seconds forward Banded Monster Walks x 30 seconds backward Banded Lateral Walks x 30 seconds (right) Banded Lateral Walks x 30 seconds (left) Banded Squats x 30 seconds A.) Every 3 minutes, for 12 minutes (4 sets): Back Squat x 5 reps @ 65% of [...]

Mobilize, then: A.) Every 3 minutes, for 21 minutes (7 sets): Clean x 2 reps + Jerk *Sets 1-2 @ 75% of 1-RM Clean & Jerk *Sets 3-5 @ 80% of 1-RM Clean & Jerk *Sets 6-7 @ 85% of 1-RM Clean & Jerk B.) For time: 800 m run 15 hspu 400 m run [...]