Mobilize, then: Warm-Up Flow Every 5 minutes, for 15 minutes (3 sets): 25/20 Calories of Assualt Bike 500/400 Meter Row 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. Strict Press Take 12-15 [...]

Mobilize, then: Two sets, not for time, of: 10 Banded Shoulder Pass Thrus 10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension) Snatch Drills With an empty barbell, complete: Every minute, on the minute, for 3 minutes: Press in Receiving Position x 2 reps and then complete: Every minute, [...]

Mobilize, then: 2 sets of: 10 band pull-a-parts 5 knees to elbows On pull-ups bar 10 kb front squats (Light) 10 kb snatch (5 each arm) A.) take 12 minutes to build to a heavy set of 3 thrusters B.) core galore! 3 round of: 3 rope climbs 15/12 cal ski erg 15 t2b C.) [...]

Mobilize, then: CS activation, then... 3 sets of: 5 inch worms 10 shoulder taps 5 box jumps A.) every 2 min for 10 min (5 sets) Max strict hspu in :30 sec B.) 6 sets: building of, High hang clean+hang clean (above knee) + low hang clean (2” below knee) C.) 3 rounds for time: [...]

Wednesday Conditioning: Every 5 for 30 (6 sets) 400 m run 10 T2B 15 kB swings (Russian)

Mobilize, then: 2 sets: 5 box jumps 10 shoulder taps 15 cal bike 20 sec plank A.) 6x3 front squat (try to finish at 80-85% of 1rm) B.) 4 sets of: 15/12 cal bike 10 c2b pull-ups * rest :45 seconds C.) 3 sets: 10 weighted hip ext on ghd 8 ring rows with pause [...]

 Mobilize, then: 3 sets of: 10 band pull-a-parts 10 banded pass thrus in ohs position 5 inch worms :20 sec handstand hold A.) emom 5 3 ohs (light to medium weight) Emom 10 1 power snatch (build to heavy) B.) 5 rounds for time: 20/16 cal row 10 burpees over rower C.) 3 sets: [...]

Mobilize, then: w/empty barbell (5 reps each) Rdl’s Hang cleans Front squat Clean from below knees A.) every 2 minutes for 12 minutes 2 cleans (build, but keep firm perfect) B.) for time: 3 rope climbs 25/20 cal bike 40 step back lunges w/db’s 50/35’s 25/20 cal bike 3 rope climbs C.) 3 sets: 15 [...]

Wednesday: Mobilize, then: Conditioning workout: Every 10 for 30 800 m run 25/20 cal bike 20 deadlifts 185/125 or 30 kB swings 55/35 Thursday: Mobilize, then: 3 sets: :30 sec plank 10 hip extensions on ghd 5 slow ring pushups 10 reverse snow angels A.) push press 5x5 start light at build B.) for time: [...]

Mobilize, then: 3 sets of: 5 inch worms 10 lateral lunges (5 each side) 15 cal ski erg A.) 5x3 front squat (heavier than last week) B.) MU progressions (bar or ring) 2-3 sets of air chair swings x3 (bar) or Snap swings x 3 + speed swings x 3 * you can work on [...]