Mobilize, then: A. Five sets of: Front Squat x 3 reps @ 83-85% Rest 2-3 minutes B. Every two minutes, for 12 minutes (6 sets): Clean Lift Off + Clean Lift Off + Clean @ 75-78% of 1-RM Clean C. 35-54: For time: 48/35 Calorie Standing Bike Erg (Damper 10) or Assault Bike 25 Chin-over-the-Bar [...]

Mobilize, then: Warm-Up Movement Prep Three rounds at 70-80% effort of: 10/7 Calorie Bike OR Row 50 Foot Bottoms Up Kettlebell Carry (right) 50 Foot Bottoms Up Kettlebell Carry (left) 15 Ring-Rows A. Eight sets of: Deadlift x 3 reps @ 80-83% of 1-RM Deadlift Rest as needed B. Complete as many rounds and reps [...]

Mobilize, then: A. Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Target Tap Swing x 4 reps (Target should be nearly unreachable to avoid propelling body into a larger swing. Swing should be fairly small) Interval 2 – Target Tap Swing + Air Chair Swing x 3 reps *The Target Tap [...]

Mobilize, then: Warm-Up Movement Prep Two rounds at 70-75% effort of: 15/12 Calorie Bike or Row 100 Foot Sandbag or MedBall Carry 30 Banded Face Pulls 10 Single Arm Deadlifts each arm 10 Lateral Lunges with Furniture Sliders (per leg) A. Every 2 minutes, for 10 minutes (5 sets): Slow Pull Snatch + Snatch *Sets [...]