Mobilize, then: 2 sets of: 10 cal row 10 goblet squats :30 sec plank with forward reach and touch A.) Every 3 for 15 5 front squats Sets 1-3 @70% Sets 4-5 @75% B.) 8 x 1 hang clean (off blocks if possible) *start at 65% and build to heavy C.) 3x3 clean pull @110% [...]

Mobilize, then: 2 sets of: CS pull-downs x 10 Banded lateral walks x 10 each direction Mountain climbers x 30 Step back lunges x 10 A.) EMOM 5 3 strict weighted pull-ups B.) 4 x 4 back squats @ 80-85% * rest 2:30 between C.) 8 amrap 30 double unders 10 power snatch 75/53 3 [...]

Mobilize, then: 2 sets: :45 sec plank CS “WY negative” x 10 reps 10 cal assault bike A. Every 3 for 15 10 push-press * build to 2 heavy working sets at end* B.) Every :90 sec for 30 (alt) 1) 20/15 cal assault bike 2) 10 burpee box jumps 24/20 3) 200 m run [...]

Mobilize, then: 3 sets of: 5 strict pull-ups 10 pass thrus with pvc in OHS 5 box jumps :30 sec side plank (each side) A.) every :90sec for 6 min 3 narrow grip ohs (add weight if form is good) every 2:00 min for 12 2 hang snatch from below knee (blocks ok) * build [...]

Mobilize, then: 2 sets of: 10 scap push-ups 5 push-ups 10 single leg glute bridge (each side) 5 lateral lunges (each side) A.) Every 2:30 for 15 2 front squats @ 2311 *goal is to build to 85% B.) every 2 for 12 2 cleans from right below knee (use blocks if possible) *build in [...]

Mobilize, then: 500 m row A. 4x3 narrow grip ohs (heavier than last week if position is solid) Every 2 for 12 2 hang snatch from right below knee B.) 3x5 back squat at 80% C.) 3 sets of: 10 dB Tate presses 10 Parallete push-ups 20 Russian twists

Mobilize, then: 1 time through: Crossover symmetry activation protocol 20 goblet squats :30 side plank each side 5 box jumps A.) every 3 for 15 (5 sets) 10 push press *start light but aim for 2 heavy working sets B.) every :90sec for 30 min (5 sets each) 1) 20 dubs + 10 deadlifts 225/155 [...]

Mobilize, then: 2 sets: 5 inchworms 10 WY negatives on Crossover Symmetry (it’s on iron scap protocol) :45 sec plank A.) 5 wall climbs w/:30 nose to wall hold *rest as needed 4x2 deficit hspu negatives (shoot for 5-6 second descent) * rest :90 sec between B.) 3x8 stiff legged deadlifts @ 70% of 1rm [...]

Labor Day Hours- 8:00am-12:00pm open gym * come start the day off right! Mobilize, then: 2 rounds of: 10 med-ball hamstring curls 5 seated box jumps :30 side plank (each side) 10 push-ups A.) 6 x 2 front squats @ 2311 1-2 @ 70% 3-4 @ 75% 5-6 @ 80% B.) every 2 for 12 [...]

Mobilize, then: 2 sets of: 5 inchworms (keep feet in place, walkout/walk back up) 5 narrow grip OHS w/ empty barbell (narrower than regular snatch grip, if you can get to jerk grip, awesome) Crossover Symmetry victory x 10 reps A.) every 2 for 12 minutes 2 hang snatch @70-75% (use blocks if possible) B.) [...]