Mobilize, then: A.) Front Squat set 1: 3 reps @ 70% set 2: 3 reps @ 75% set 3: 3 reps @ 80% set 4: 3 reps @85% sets 5-6: 2 reps @ 85-88% B.) Zone 2 training 3 rounds of: run/bike/row x 20 cals or 400 meters overhead carry x 50 yards (single, double [...]

Mobilize, then: A.) every 2 for 12 minutes Back Squat: 1)5 @70% 2)3 @75% 3)1 @80% 4)5 @75% 5)3 @80% 6)1@85% B.) 3 Rounds for time of: 7 front squats (from floor) 155/105 14/11 cal assault bike followed by: 14 dumbbell front squats 50/35 14/11 cal ski erg C.) 3 sets of: Suitcase carry 100ft [...]

A.) 4x hang power clean and jerk, followed by: 4x low hang power clean and jerk, followed by: emom 5 2 cleans + 1 jerk B.) 10 rounds for time of: 100 foot shuttle run, 25 foot increments 5 kb deadlifts 70/55 50 ft farmers carry

mobilize, then: A. Three sets of: High Hang Snatch + Hang Snatch + Snatch + Overhead Squat (50-55%) Rest 90 seconds between sets Followed by... Five sets of: Hang Snatch + Snatch + Overhead Squat (65+%) Followed by... Three Sets of: Snatch Pull with a 3 second pause at knees and 3 second eccentric lowering [...]

Mobilize, then: A) Back squat, every 2 for 16 build from 65%-85% Sets 1-2, 5 Reps Sets 3-4, 3 Reps sets 5-6, 2 reps sets 7-8, 1 reps B) For total time: 4 c2b 10 squat snatch 95/65 4 c2b *rest 90 sec, then: 8 c2b 8 swaut snatch 115/75 8 c2b *rest 90 sec, [...]

Mobilize, then: A: every 3 for 15 minutes Front Squat 1) 5 reps @65% 2) 5 reps @70% 3) 4 reps @75% 4) 3 reps @ 80% 5) 3 reps @80-83% B: For time: 21-15-9-6 double dumbbell front squats 50/35 4-3-2-1 rope climbs rest 2 minutes: 15-12-9 T2B dumbbell burpee deadlifts rest 2 minutes: 12-9-6-3 [...]

Mobilize, then: EMOM 5 -double kb ohs x3 reps A.) Every 2 for 6 Snatch pull + Power Snatch + Snatch @55-60% Every 2:30 for 12:30 (5 sets) Low hang power snatch (below knee) + power snatch + OHS @70-80% Every 2:30 for 7:30 (3 sets) Snatch pull + 5 second eccentric lowering @ 90% [...]

Mobilize, then: 1) every 2 for 12 minutes Back Squat 1) 5 reps @ 70% 2) 3 reps @ 75% 3) 1 rep @ 80% 4) 5 reps @ 75% 5) 3 reps @ 80% 6) 1 rep @ 85% 2) every 8 minutes for 32 minutes: 10 hang clusters 95/65 20 wall balls 30 [...]

Mobilize, then: Crossover Symmetry activation A.) every 2 for 16 minutes, Push press: 1. 5 reps @50% 2. 3 reps @60% 3. 3 reps @70% 4. 2 reps @75% 5. 1 rep @ 80% 6-8. 1 rep @85%+ B.) Every 3 for 12 minutes: 20/15 cal row or ski 13 C2B pullups 10 Shoulder to [...]

Mobilize, then: A) 3 sets of: snatch lift-off+hang snatch+snatch+snatch balance @50-55% B) 5 sets of: Hang snatch+snatch+tempo overhead squat(31x1) @ 65-75% C) 3 sets of: Snatch pull + 3 second eccentric lowering @85+% D) 20 minute EMOM 1) 25 double unders + 5 bar facing burpees 2) 5 Bar muscle ups + 5 bar facing [...]