Mobilize, then: A.) 3 sets of: Power clean + hang clean + front squat 3 sets of: Power clean + clean EMOM 6 of: Clean B.) for time: 9 thrusters 15 cal ski 15 thrusters 21 cal ski 21 thrusters 27 cal ski C.) Emom 9 (rotating through) 1) v-ups :30secs 2) hollow rock hold [...]

mobilize, then: A.) 3 sets of: Snatch lift-off + high hang snatch + hang snatch + snatch + ohs five sets of: Hang snatch + Tempo Overhead squat + OHS 3 sets of: snatch pull with a 3 sec lowering B.) 4 rounds for time of: 25/18 cal bike 10 t2b 8 burpee dumbell deadlifts [...]

Mobilize, then: a.) Front squats 1) 2 reps @65% 2) 2 reps @70% 3) 2 reps @75% 4) 1 rep @85% 5) 1 rep @90% b.) Three rounds, at Zone 2 pace: 500 m row 15 dumbell front squats 30/22 cal assault bike 15 dumbbell front squats 400 m run * pick weight that sqauts [...]

Mobilize, then: A.) Front Squat set 1: 3 reps @ 70% set 2: 3 reps @ 75% set 3: 3 reps @ 80% set 4: 3 reps @85% sets 5-6: 2 reps @ 85-88% B.) Zone 2 training 3 rounds of: run/bike/row x 20 cals or 400 meters overhead carry x 50 yards (single, double [...]

Mobilize, then: A.) every 2 for 12 minutes Back Squat: 1)5 @70% 2)3 @75% 3)1 @80% 4)5 @75% 5)3 @80% 6)1@85% B.) 3 Rounds for time of: 7 front squats (from floor) 155/105 14/11 cal assault bike followed by: 14 dumbbell front squats 50/35 14/11 cal ski erg C.) 3 sets of: Suitcase carry 100ft [...]

A.) 4x hang power clean and jerk, followed by: 4x low hang power clean and jerk, followed by: emom 5 2 cleans + 1 jerk B.) 10 rounds for time of: 100 foot shuttle run, 25 foot increments 5 kb deadlifts 70/55 50 ft farmers carry

mobilize, then: A. Three sets of: High Hang Snatch + Hang Snatch + Snatch + Overhead Squat (50-55%) Rest 90 seconds between sets Followed by... Five sets of: Hang Snatch + Snatch + Overhead Squat (65+%) Followed by... Three Sets of: Snatch Pull with a 3 second pause at knees and 3 second eccentric lowering [...]

Mobilize, then: A) Back squat, every 2 for 16 build from 65%-85% Sets 1-2, 5 Reps Sets 3-4, 3 Reps sets 5-6, 2 reps sets 7-8, 1 reps B) For total time: 4 c2b 10 squat snatch 95/65 4 c2b *rest 90 sec, then: 8 c2b 8 swaut snatch 115/75 8 c2b *rest 90 sec, [...]

Mobilize, then: A: every 3 for 15 minutes Front Squat 1) 5 reps @65% 2) 5 reps @70% 3) 4 reps @75% 4) 3 reps @ 80% 5) 3 reps @80-83% B: For time: 21-15-9-6 double dumbbell front squats 50/35 4-3-2-1 rope climbs rest 2 minutes: 15-12-9 T2B dumbbell burpee deadlifts rest 2 minutes: 12-9-6-3 [...]

Mobilize, then: EMOM 5 -double kb ohs x3 reps A.) Every 2 for 6 Snatch pull + Power Snatch + Snatch @55-60% Every 2:30 for 12:30 (5 sets) Low hang power snatch (below knee) + power snatch + OHS @70-80% Every 2:30 for 7:30 (3 sets) Snatch pull + 5 second eccentric lowering @ 90% [...]