Mobilize, then: Two sets, not for time, of: 10 Banded Shoulder Pass Thrus 10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension) Snatch Drills With an empty barbell, complete: Every minute, on the minute, for 3 minutes: Press in Receiving Position x 2 reps and then complete: Every minute, [...]

Mobilize, then: 2 sets of: 10 band pull-a-parts 5 knees to elbows On pull-ups bar 10 kb front squats (Light) 10 kb snatch (5 each arm) A.) take 12 minutes to build to a heavy set of 3 thrusters B.) core galore! 3 round of: 3 rope climbs 15/12 cal ski erg 15 t2b C.) [...]

Mobilize, then: CS activation, then... 3 sets of: 5 inch worms 10 shoulder taps 5 box jumps A.) every 2 min for 10 min (5 sets) Max strict hspu in :30 sec B.) 6 sets: building of, High hang clean+hang clean (above knee) + low hang clean (2” below knee) C.) 3 rounds for time: [...]

Wednesday Conditioning: Every 5 for 30 (6 sets) 400 m run 10 T2B 15 kB swings (Russian)

Mobilize, then: 2 sets: 5 box jumps 10 shoulder taps 15 cal bike 20 sec plank A.) 6x3 front squat (try to finish at 80-85% of 1rm) B.) 4 sets of: 15/12 cal bike 10 c2b pull-ups * rest :45 seconds C.) 3 sets: 10 weighted hip ext on ghd 8 ring rows with pause [...]

 Mobilize, then: 3 sets of: 10 band pull-a-parts 10 banded pass thrus in ohs position 5 inch worms :20 sec handstand hold A.) emom 5 3 ohs (light to medium weight) Emom 10 1 power snatch (build to heavy) B.) 5 rounds for time: 20/16 cal row 10 burpees over rower C.) 3 sets: [...]

Mobilize, then: w/empty barbell (5 reps each) Rdl’s Hang cleans Front squat Clean from below knees A.) every 2 minutes for 12 minutes 2 cleans (build, but keep firm perfect) B.) for time: 3 rope climbs 25/20 cal bike 40 step back lunges w/db’s 50/35’s 25/20 cal bike 3 rope climbs C.) 3 sets: 15 [...]

Wednesday: Mobilize, then: Conditioning workout: Every 10 for 30 800 m run 25/20 cal bike 20 deadlifts 185/125 or 30 kB swings 55/35 Thursday: Mobilize, then: 3 sets: :30 sec plank 10 hip extensions on ghd 5 slow ring pushups 10 reverse snow angels A.) push press 5x5 start light at build B.) for time: [...]

Mobilize, then: 3 sets of: 5 inch worms 10 lateral lunges (5 each side) 15 cal ski erg A.) 5x3 front squat (heavier than last week) B.) MU progressions (bar or ring) 2-3 sets of air chair swings x3 (bar) or Snap swings x 3 + speed swings x 3 * you can work on [...]