Mobilize, then: 2 sets of: 3 deep squat progressions 10 pass throughs w/pvc 5 box jumps A. Every 2 minutes, for 20 minutes (10 sets): Snatch *Set 1 = 2 reps @ 70% *Set 2 = 2 reps @ 75% *Set 3 = 1 rep @ 80% *Set 4 = 1 rep @ 85% *Set [...]

 Mobilize, then: Barbell warmup x 5 reps each Rdl Hang clean Front squat Press Push jerk A.) Every 3 minutes, for 21 minutes (7 sets): Clean & Jerk *Sets 1-2 @ 80% of 1-RM Clean & Jerk *Sets 3-5 @ 85% of 1-RM Clean & Jerk *Sets 6-7 @ 90% of 1-RM Clean & [...]

 Mobilize, then: 20 steps banded monster walk (foreward/backward) 20 lateral banded walks (both ways) 10 banded squats 1:00 minute plank A.) Take 20 minutes to build to today’s 1-RM Front Squat B.) EMOM 10 1-3 ring muscle ups *If you don’t have ring muscle-ups, then complete the following: Four sets of: Muscle-Up Transition with [...]

Mobilize, then:CS activation, then: 3 sets: 10 medball hamstring curls 10 pushups A.) EMOM 6 3 strict pull-ups (weighted if possible) B.) Every 2 minutes, for 6 minutes (3 sets): Deadlift x 1-2 reps @ 80-85% (these can be touch and go) C.) EMOM for 28 minutes (7 sets): 1 – 12/10 Calorie Row 2 [...]

Mobilize, then: A. Every 90 seconds, for 4:30 (3 sets): Snatch Press from Receiving x 5 reps Followed by…. Every 2 minutes, for 6 minutes (3 sets): Snatch Balance + Overhead Squat (no tempo) EMOM for 10 minutes (10 sets): Hang snatch (work through full squat) *Sets 1-5 = 1 rep @ 60-65% or 1-RM [...]

Mobilize, then: followed by … Banded Monster Walks x 30 seconds forward Banded Monster Walks x 30 seconds backward Banded Lateral Walks x 30 seconds (right) Banded Lateral Walks x 30 seconds (left) Banded Squats x 30 seconds A.) Every 3 minutes, for 12 minutes (4 sets): Back Squat x 5 reps @ 65% of [...]

Mobilize, then: A.) Every 3 minutes, for 21 minutes (7 sets): Clean x 2 reps + Jerk *Sets 1-2 @ 75% of 1-RM Clean & Jerk *Sets 3-5 @ 80% of 1-RM Clean & Jerk *Sets 6-7 @ 85% of 1-RM Clean & Jerk B.) For time: 800 m run 15 hspu 400 m run [...]

Mobilize, then: 3 sets of: :20 sec side plank (each) 8 jump squats 20 shoulder touches A.) Four sets of: Ring Support Hold x 10 seconds Rest 15 seconds Strict Toes to Bar x 10 reps Rest 15 seconds Ring Dip Hold x 10 Seconds Rest 15 seconds Strict Pull-Ups x Max Reps Rest as [...]

Mobilize, then: Crossover Symmetry activation 2 line duck walk forward/then backwards Snatch Primer Every 90 seconds, for 4:30 (3 sets): Snatch Press from Receiving x 5 reps Followed by…. Every 2 minutes, for 6 minutes (3 sets): Snatch Balance + Overhead Squat (no tempo) A. Every :90 sec for 6 min (4 sets): Snatch with [...]

Mobilize, then: Two sets of: Med-Ball Squats x 10 reps Med-Ball Rotational Throws x 10 reps (left) Med-Ball Rotational Throws x 10 reps (right) Med-Ball Deadlifts x 10 reps Med-Ball Alternating Step-Ups x 10 reps Med-Ball Hamstring Curls x 10 reps and finish with … 400 Meter Run with Med-Ball A. Every 30 seconds, for [...]