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 [...]

Mobilize, then: A.) 2 sets of: 3 position clean *focus on form 3 sets of: Mid thigh clean pull + hang power clean + hang squat clean + jerk Every 2 for 10 Mid thigh clean pull + hang clean + jerk * all off of blocks if possible B.) EMOM 24 1) 15-18/10-12 cal [...]

Mobilize, then: A.) 8x2 strict press B.) 2 total rounds (18 minutes) 1) Emom 3 of strict hspu x 30% of max minute reps 2) Emom 3 of double unders x 50% of max minute reps 3) Emom 3 of T2B x 30% of max minute reps C.) 10 amrap 4 C2B pullups 6 dumbell [...]

Mobilize, then: A.) 5 sets of: Tempo back squat x 2 reps @32x1 B.) EMOM 5 Santch press from receiving position x2 reps Every :90sec for 12 minutes (8 sets) hang power snatch + Hang snatch *start at 70% and build to 80-84% C.) Six sets of: 10 bar facing burpees 10 power snatches 95/65 [...]

Mobilize, then: A.) Every :90sec for 15 minutes (10 sets): Front Squat sets 1-3 = 3 reps @ 60% sets 4-6 = 2 reps @ 70-75% sets 7-10 = 1 rep @ 75-85% B.) Two sets of: 1000 m row 100 double unders 10 dumbbell hang to overhead (50/35) 50 foot dumbbell farmers carry lunge [...]

Mobilize, then: 3 rounds of: 100ft medball or sandbag bearhug carry 10 squats with medball or sandbag A.) 3 sets of 3-position clean (building) 3 sets of: hang power clean + hang squat clean + jerk (building) every 2 for 10 hang squat clean + jerk B.) EMOM 24 (8 sets) 1) 15-18/10-12 cal bike [...]