Mobilize, then: A. Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep @ 80-85% (pause for 1-2 seconds in the receiving position) Goal of this session is fine-tuning technique. Your goal is to assess each of the 10 lifts on a scale of 1-10, with 10 being a perfect lift. Note [...]

Mobilize, then: Warm-Up Flow Please move through the following at a 70-75% effort for 15 minutes: 15/10 Calorie Bike Erg or Assault Bike 10 Hand Release Push-Ups 10 Dumbbell Turkish Get-Ups (keep this fairly light, no more than 45/30 lbs db’s) Breathe exclusively through your nose throughout this entire portion including the rest period. If [...]

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: 20 Half Turkish Get-Ups (10 per side) 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 nose. A. Five sets of: Halting Clean Deadlift + Hang Squat Clean [...]

Mobilize, then: Warm-Up Flow One set of: 1000 Meter Row Single-Arm Dumbbell Overhead Squat x 30 reps (15 reps per side; alternate as needed) Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. [...]

Mobilize, then: Warm-Up Flow Complete rounds of 21, 15 and 9 reps for time of: Box Jumps (24″/20″ – Jump Up, Step Down) *Perform 10 Alternating Single-Arm Devil’s Presses between sets (30 total reps). 35/20 lbs Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth [...]

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 Accumulate 20 Turkish Get-Ups (10 per side) 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 nose. A) 1 snatch balance + 2 ohs (build to [...]

Mobilize, then: Warm-Up Flow Three sets of: 20/15 Calorie Assault Bike 300 Meter Ski Erg or Row 10 Ring Rows or 6 Strict Pull-Ups 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 [...]

Mobilize, then: Warm-Up Flow 35-54: Complete rounds of 50, 40, 30, 20 and 10 reps of: Double-Unders (40-30-20-10 reps if using a Heavy rope) Alternating Dumbbell Snatches (35/25 lbs) 55+: Complete rounds of 40, 30, 20 and 10 reps of: Double-Unders (30-20-10 reps if using a Heavy rope) Alternating Dumbbell Snatches (25/15 lbs) Breathe exclusively [...]