Mobilize, then: 3 sets of: 10 thrusters (dB/light) 10 pushups :30 sec side plank (each) A. Strict Press: *Sets 1-2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80% *Sets 5-6 – 1 rep @ 85% *Set 7-8 – 1 rep @ 90% Rest :90 sec between sets. B. Three sets of: [...]

mobilize, then: A. Five sets of: Deadlift x 3 reps @ 75% Rest 60 seconds and then … Deadlift Set 1 – 80% x 2 reps Set 2 – 85% x 2 reps Set 3 – 90% x 1 rep Rest 2-3 minutes B. EMOM 30 Minute 1 – 6 C2B + 6 Wall Ball [...]

mobilize, then: 2 sets of: 10 cal bike plank with forward reach x10 (5 each arm) plank with lateral reach x 10 ( 5 each arm) 5 strict pullups A. every 2:30 for 6 sets: Front squat x 3 reps 1-2 @70% 3-4 @ 75% 5-6 @80% B.) Every 2 for 7 sets: clean lift [...]

Mobilize, then; 10 band pull-a-parts 10 band pull-a-parts (overhead) 2 line duck walk (bottom of squat) 5 presses in squat (emptybar) 5 snatch balance A.) every :90sec for 15 min (10 sets) 1 Power Snatch + 1 full Snatch *start at 60% and build (small jumps, if you can end at 85%, that is good) [...]

Mobilize, then: CS activation protocol x8 reps each 20 lateral lunges (10 each direction) 10 dB thrusters (light/controlled) A. Strict Press: *Sets 1-2 – 3 reps @ 70% *Sets 3-4 – 3 reps @ 75% *Sets 5-6 – 2 rep @ 80% *Set 7-8 – 1 rep @ 85% Rest :90 sec between sets. B. [...]

Mobilize, then: 2 sets: 10 cal bike 10 barbell good mornings 5 strict pull-ups :40 sec plank A.) 5 x 3 deadlift at 73-75% (stay fast with strong lockout) 2x2 deadlift @ 85% B.) 30 EMOM 1) 5 deadlift + 5 burpee 185/135 2) 10 C2B pull-ups 3) row 12/10 cal

Mobilize, then: 2 sets of: :30 sec side plank (each) 10 walking lunges w/twist 10 big arm circles (both directions) 10 ring rows A. Every 2:30, for 15 minutes (6 sets): Front Squat with 3 second pause at bottom x 2 reps *Sets 1-2 – @ 70% of 1-RM Front Squat *Sets 3-4 – @ [...]

Mobilize, then: 1 set of: 5 inchworms 5 ohs (barbell) 5 snatch press in squat (barbell) 5 snatch balance (barbell) A.) 3 sets of: 3 position snatch (hip/kneecap/floor) * light, work on positioning 10 EMOM 1 snatch *start at 60% and build B.) every 2:30 for 5 sets: Back squat 1) 4-6 reps @ 75% [...]

Mobilize, then: 1 sets: 10 dumbell thrusters (light/pause at top) 10 hand plank shoulder taps 20 mountain climbers 30 cal row A. Strict Press: *Sets 1-2 – 5 reps @ 60-65% *Sets 3-4 – 4 reps @ 65-70% *Sets 5-6 – 3 reps @ 70-75% *Set 7-8 – 2 rep @ 75-80% Rest 2 minutes [...]

Mobilize, then: 2 sets: 5 inchworms :30 sec side plank (each) 10 ring rows 10 push-ups A. Every :90 sec for 8 sets Deadlift x 3 reps @ 70% Rest 90 seconds and then … Two sets of: Deadlift x 2 reps @ 80% Rest 2-3 minutes B. Every minute, on the minute, for 21 [...]