Mobilize, then: With an empty barbell, complete: 3 Muscle Cleans 3 Front Squats 3 Tall Cleans 3 Hang Power Cleans 3 Hang Squat Cleans Focus on hitting each position with purpose and sound technique. A. Every 2 minutes, for 12 minutes (6 sets): Power Clean + Front Squat + Jerk Start at 75% and build [...]

Mobilize, then: Three sets of: 400 Meter Run 250 Meter Ski Erg or Row 30 Seconds of Double-Unders/Practice Rest 60 seconds Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your [...]

Mobilize, then: rack/10 seconds leg off rack) A. Take 12-15 minutes to build to today’s heavy Hang Clean & Jerk Followed by… Every 90 seconds, for 6 minutes (4 sets): Clean & Jerk x 1 rep Perform these from the floor, with the same weight you built to from the hang. Focus on achieving the [...]

Mobilize, then: Snatch Technique Warm-Up Two sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee [...]

Mobilize, then: Warm-Up Flow Three sets at a steady, controlled pace of: 12/9 Calories of Assault Bike 12 Overhead Squats (20/15 kg) 10 Ring Rows Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume [...]

Mobilize, then: A. Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep @ 80-85% (pause for 1-2 seconds in the receiving position) Goal of this session is fine-tuning technique. Your goal is to assess each of the 10 lifts on a scale of 1-10, with 10 being a perfect lift. Note [...]

Mobilize, then: Warm-Up Flow Please move through the following at a 70-75% effort for 15 minutes: 15/10 Calorie Bike Erg or Assault Bike 10 Hand Release Push-Ups 10 Dumbbell Turkish Get-Ups (keep this fairly light, no more than 45/30 lbs db’s) Breathe exclusively through your nose throughout this entire portion including the rest period. If [...]

Mobilize, then: Snatch Technique Warm-Up Two sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee [...]

Mobilize, then: 20 Half Turkish Get-Ups (10 per side) Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. A. Five sets of: Halting Clean Deadlift + Hang Squat Clean [...]

Mobilize, then: Warm-Up Flow One set of: 1000 Meter Row Single-Arm Dumbbell Overhead Squat x 30 reps (15 reps per side; alternate as needed) 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 nose. [...]