Mobilize, then: warm-up flow: 2 sets: 400 m run 20 sec hang from pullup bar 10 barbell front squats 5 barbell press A.) 5 sets: 70-75% front squat x 2 reps @ 3111 B.) 2 sets: Shoulder to overhead x 8-10 reps @ 50% of 1rm jerk C.) Every 12 for 24 minutes (2 sets) [...]

mobilize, then: A.) two sets of: 2 clean lift-offs + clean @50-60% Every 2 for 16 min: clean x 2 reps @ 65-85% B.) EMOM 30 1) 15-18/10-12 cal row 2) 5-6 dumbbell devil's press 50/35 3) 30 double unders

Mobilize, then: A. EMOM 12 (6 sets each) 1) strict hspu x 30% of max reps 2) T2B x 30% of max reps B.) 5 rounds for time of: 2 legless rope climbs 200 m run 10 bench press 165/95 200 m run

Mobilize, then: A.) back squat sets 1-5: 4 reps @ 82-85% set 6: MAX reps at 72% B.) EMOM 5 drop snatch x 2 reps Every :90 sec for 7:30 (5 sets) of: low hang snatch (below knee) x 1 rep Every :90 sec for 6 min (4 sets) Snatch pull with 6 sec lowering [...]

Mobilize, then: 2 sets of: (nasal breathing only) 400 m run :20 sec hang from pullup bar empty barbell front squats x 10 empy barbell press x 5 A.) 4 sets of: Front Squat x4 reps @ 75% B.) 4 sets of: Push Press x 6 reps C.) For time: 1000 m row followed immediately [...]