Zone 2 Training today! (try to maintain 60-70% of your max heart rate) Three rounds of: 400 m run 2 rope climbs or 6 strict pullups 500 m row 15 double dumbbell front squats 35/27 cal bike

Mobilize, then: A.) EMOM 3 :30 sec of shoulder taps in handstand position B.) every 2 for 8 minutes 20 alternating lunges at whatever weight can be totally controlled C.) Every 4 minutes for 20 minutes (5 sets) 15/12 cal ski erg 50 double unders 10 ring or bar dips

Mobilize, then: A.) 4 sets of: 3 position clean (high hang/hang/floor) Every 2 for 10 (5 sets) Clean pull + clean B.) 5 minute amrap 400 m run 12 toes to rings 12 pushups 12 russian kb swings 55/35 12 lunges with kb in front rack 55/35 *rest 1 minute, repeat for 4 sets, starting [...]

mobilize, then: A.) every 2 for 10 snatch lift-off + hang snatch every :90sec for 9 min (6 sets) Snatch x 1 *build to heavy B.) EMOM 18 (alternating) 1) 20/15 cal row 2) 5 burpees over rower + 10 wall-balls 3) 10-12 dumbell deadlifts 50/35

Mobilize, then: A.) Front Squat sets 1-5: 1 rep @ 75% sets 6-8: 4 reps @ 60% @30x1 tempo B.) Every 10 for 30 min 500 m row 10 strict pullups 400 m run 20 alternating dumbbell snatches 50/35 10 single arm ohs (5 each)

Mobilize, then: dirty 30 warmup 30 cal bike 30 air squats 30 pushups 30 pullups A.) every2 for 4 2 high hang power snatch = 2 ohs every 2 for 4 2 hang snatch + 1 ohs every :90sec for 9 Snatch x 1 rep (building) B.) For time: row 500 meters 10 box facing [...]

mobilize, then: A.) back squat 5x5 reps (start at 65% and build to 85%) B.) 4 rounds for time: 20 box jumps (step down) 20 cal row 20 alternating dumbbell snatches 50/35 C.) 3 sets of: 12 dumbell triceps extensions overhead 10-12 single arm dumbell bent over rows

Mobilize, then: A.) every :90 sec for 3 min (2 sets) 3 position clean (high hang, hang, floor) Every 2 for 16 (8 sets) slow pull clean *start at 70% and build B.) 12 min amrap 21 squat cleans (135/95) 42 pull ups 15 squat cleans 30 C2B pull ups 9 squat cleans 18 bar [...]

Mobilize, then: A.) Every 2 for 6 high hang snatch + hang snatch Every 2 for 6 hang snatch + snatch Every :90 sec for 9 (6 sets) Snatch x 2 (reset between) build in weight B.) 3 rounds for time of: 400 m run 15 toes to rings 50 double unders 6 strict hspu [...]

Mobilize, then: Crossover Symmetry activation protocol A.) take 10 minutes to build to an 80% deadlift single * in between sets, do 3-4 clapping pushups B.) Three sets for times of: 12 deadlifts 205/155 9 bar facing burpees 6 bench press 155/105 12 deadlifts 9 bar facing burpees 6 bench press *rest 1:1 or have [...]