Mobilize, then: Snatch Skills & Drills Every minute, for 5 minutes, complete: Press in Receiving Position x 1-2 reps Build over the course of the 5 minutes and then … Every minute, for 5 minutes, complete: Snatch Balance + Overhead Squat with a 2 second pause at the bottom (Use this as an opportunity to [...]

Mobilize, then: A) EMOM 10 2-4 strict hspu B) 12 minutes to build to a heavy power clean C) For time: 25 Pull-Ups 30/25 Calorie Assault Bike 100 Double-Unders 30/25 Calorie Assault Bike 25 Pull-Ups D.) 3x15 ghd sit-ups

Wednesday: (Thursday below!)Mobilize, then: Deadlift Progressions Every 3 minutes, for 15 minutes, complete (5 sets): Deadlift x 5 reps @ 75% of 1-rm Conditioning: Assault Bike/Run + Toes-to-Bar + BBJO + Power Cleans 35-54: Every 5 minutes, for 30 minutes, complete (6 sets): 20/15 Calorie Assault Bike or 200 Meter Run 12 Toes-to-Bar 10 Burpee [...]

Mobilize, then: Crossover Symmetry activation, then: Warm-Up Flow Two sets of: 40/30 Calorie Assault Bike Thrusters x 25 reps (empty barbell) Toes-to-Bar x 10 reps Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your [...]

Mobilize, then: For movement flow: Two sets, not for time, of: 5 Hawaiian Squats Per Side 10 Banded Shoulder Pass Thrus 10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension) Snatch Skills and Drills With an empty barbell, complete: Every minute, on the minute, for 3 minutes: Press in [...]