Mobilize, then: A. Every 90 seconds, for 9 minutes (6 sets): 2 Hang Clean + 1 Jerk Start at 50% of your 1-RM and build to today’s heavy. B. 35-49: Three sets for times of: 400 Meter Run or 500 Meter Row 30 Thrusters (75/55 lbs) 20 Toes-to-Bar 10 Burpee Box Jump-Overs (24″/20″) Rest 3 [...]

Mobilize, then: Three sets of: 200 Meter Run Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (right arm)* Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (left arm) *Weight is athletes choice but keep it light. Breathe exclusively through your nose throughout this entire portion including the rest period. If you [...]

Mobilize, then: Barbell Warm-Up With an empty barbell, complete: Two sets of: 3 Front Squats 3 Strict Presses 3 Push Presses 3 Push Jerks 3 Split Jerks Focus on hitting each position with purpose and sound technique. A. Every minute, on the minute, for 6 minutes: Clean & Jerk Loads per minute by %: 50, [...]

Mobilize, then: Warm-Up Flow Two sets of: 20/15 Calorie Assault Bike @ 70% 3 Thrusters 15/10 Calorie Assault Bike @ 80% 6 Thrusters 10/7 Calorie Assault Bike @ 90% 9 Thrusters Rest 3 minutes Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heartrate increases. 100/65 [...]

Mobilize, then: Warm-Up Flow Every minute, on the minute, for 6 minutes: Shuttle Run x 15 seconds Double-Unders or Double-Under Practice x 15 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 [...]

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 [...]