Mobilize, then: Three sets of: 200 Meter Run Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (right arm)* Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (left arm) *Weight is athletes choice but keep it light. Breathe exclusively through your nose throughout this entire portion including the rest period. If you [...]

Mobilize, then: Barbell Warm-Up With an empty barbell, complete: Two sets of: 3 Front Squats 3 Strict Presses 3 Push Presses 3 Push Jerks 3 Split Jerks Focus on hitting each position with purpose and sound technique. A. Every minute, on the minute, for 6 minutes: Clean & Jerk Loads per minute by %: 50, [...]

Mobilize, then: Warm-Up Flow Two sets of: 20/15 Calorie Assault Bike @ 70% 3 Thrusters 15/10 Calorie Assault Bike @ 80% 6 Thrusters 10/7 Calorie Assault Bike @ 90% 9 Thrusters Rest 3 minutes Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heartrate increases. 100/65 [...]

Mobilize, then: Warm-Up Flow Every minute, on the minute, for 6 minutes: Shuttle Run x 15 seconds Double-Unders or Double-Under Practice x 15 seconds Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing [...]

Mobilize, then: Snatch Technique Warm-Up Two sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee [...]

Mobilize, then: With an empty barbell, complete: 3 Muscle Cleans 3 Front Squats 3 Tall Cleans 3 Hang Power Cleans 3 Hang Squat Cleans Focus on hitting each position with purpose and sound technique. A. Every 2 minutes, for 12 minutes (6 sets): Power Clean + Front Squat + Jerk Start at 75% and build [...]

Mobilize, then: Three sets of: 400 Meter Run 250 Meter Ski Erg or Row 30 Seconds of Double-Unders/Practice Rest 60 seconds Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your [...]

Mobilize, then: rack/10 seconds leg off rack) A. Take 12-15 minutes to build to today’s heavy Hang Clean & Jerk Followed by… Every 90 seconds, for 6 minutes (4 sets): Clean & Jerk x 1 rep Perform these from the floor, with the same weight you built to from the hang. Focus on achieving the [...]

Mobilize, then: Snatch Technique Warm-Up Two sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below Knee [...]

Mobilize, then: Warm-Up Flow Three sets at a steady, controlled pace of: 12/9 Calories of Assault Bike 12 Overhead Squats (20/15 kg) 10 Ring Rows Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume [...]