Mobilize, then: Two sets of: T/Y/I’s x 5 reps each Scap Push-Ups x 10 reps Band Pull-Aparts x 20 reps Rest as needed A. Every :90 for 3 minutes (2 sets): High Hang Snatch x 2 reps @ 50-65% Immediately followed by… Every :90 for 3 minutes (2 sets): Hang snatch x 1 rep @ [...]

Mobilize, then: CS activation 3-5 deep squat progressions A. Three sets of: Hanging toes to rope x 8 reps and then … Not for time: 5 Rope Climbs (may elect to do legless) B. Four sets of: Touch-n-Go Power Cleans x 5 reps Rest 2 minutes Goal loading per set (by %): *Set 1 – [...]

Mobilize, then: Two sets of: 30 seconds of Banded Palloff Hold (Left) 30 seconds of Banded Palloff Hold (Right) 30 seconds of Banded lateral walks(Left) 30 seconds of Banded Lateral Walk (Right) 30 seconds of Donkey kicks 30 seconds of KB Swings (to eye level) A. Three sets of: Wall climbs x 2 reps Rest [...]

Mobilize, then: 2 sets of: 10 single leg hip bridges (each leg) 10 barbell thrusters (empty bar) A. Every 90 seconds, for 9 minutes (6 sets): Slow pull clean + Jerk *Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk *Set 2 = 1 rep @ 75% of 1-RM Clean & Jerk [...]

Mobilize, then: Followed by … Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) A. Every [...]

Mobilize, then: Three sets of: Static Ring Holds x 15 seconds Rest as needed A. Every 2 minutes, for 14 minutes (7 sets): *Set 1 – 6 reps @ 70% of 1-RM *Set 2 – 4 reps @ 80% of 1-RM *Set 3 – 2 reps @ 85% of 1-RM *Set 4 – 1 rep [...]

Mobilize, then: CS activation 20 banded monster walks 20 banded lateral walks (each) 10 banded air squats A. Emom for 6 minutes (3 sets) of: Interval 1 – Arch Under Bar Jump to Support x 3-4 reps Interval 2 – Swinging Knees-To-Bar x 3 reps B. Three rounds of: 10 Snatches (95/65 lbs) 12 Bar-Facing [...]

Mobilize, then: A. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and then see what happens B. Take 5-10 minutes to build to 70% of your Clean & Jerk, and [...]

Mobilize, then: One set of, with an empty barbell: Back Squats x 10 reps Behind the Neck Press x 10 reps Behind the Neck Push Press x 10 reps Overhead Squats x 10 reps A. Take 5-10 minutes to build to 70% of your 1-RM Snatch and then … Every 90 sec for 7:30, complete [...]

Mobilize, then: A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – Max Reps @ 80% B. 3 rounds for time: 15 ghd [...]