Two sets of: 30 Second Side Plank (left) Rest 15 seconds 30 Second Side Plank (right) Rest 15 seconds 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Built over the course of the five sets. [...]

Every 30 seconds, for 6 minutes (4 sets) of: Interval 1 – Full Support Ring Hold x 20 seconds Interval 2 – Catch Position Hold x 10 seconds (accumulate time if necessary) Interval 3 – Ring Dip Negatives x 4 reps @ 31A1 A. Every 60 seconds, for 8 minutes (8 sets) of: Interval 1 [...]

Rear Delt Warm Up 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) followed by... A. [...]

Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Cross Under [...]

One set of: Row 500 Meters @ a conversational pace and then … Barbell Complex Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Behind the Neck Press x 3 reps Overhead Squat x 3 reps Snatch Drops x 3 reps Snatch Balance x 3 reps High Hang [...]

One set of: Interval 1 – Ring Scap Pull-Ups x 10 reps Interval 2 – Snap Pull x 15 reps Interval 3 – Snap Pull (with small backswing) x 10 reps Followed by. . . Every 30 seconds, for 2 minutes (4 sets) of: Large Ring Swings x 3 reps Followed by. . . Every [...]

Rear Delt Warm Up 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 minute, [...]

Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Cross Under [...]

Warmup, then: Barbell Complex Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Behind the Neck Press x 3 reps Overhead Squat x 3 reps Snatch Drops x 3 reps Snatch Balance x 3 reps High Hang Snatch x 3 reps Hang Snatch x 3 reps Snatch x [...]

Warmup, then: Every 30 seconds, for 2 minutes (1 set) of: Interval 1 – Ring Scap Pull-Ups x 10 reps Interval 2 – Snap Pull x 15 reps Interval 3 – Snap Pull (with small backswing) x 10 reps Interval 4 – Pop Swing x 10 reps (small swings, focus is on arm position staying [...]