Mobilize, then: A. Every 2 minutes, for 16 minutes (8 sets): (Snatch High Pull + Snatch) x 1 rep *Sets 1-2 = @ 70% of 1-RM Snatch *Sets 3-4 = @ 75% of 1-RM Snatch [...]

Mobilize, then: Warm-Up Flow Every 3 minutes, for 9 minutes (3 sets): 20/15 Calories of Assault Bike or Echo Bike 5 Barbell Squats with a 2 second pause at the bottom 30 seconds Elbow Plank [...]

Skill-Based Movement Primer Three sets for quality of: 30/20 Calories of Rowing 6 Chest to Bar Elbow Drivers 10 Wall Ball Shots (unbroken and go heavier then normal by the last set) Rest 2 minutes [...]

Two sets of: Single-Arm KB Press x 5 reps per side Single-Arm KB Push Press x 5 reps per side Single-Arm KB Swings x 10 reps per side KB Windmill x 5 reps per side [...]

Skill-Based Movement Primer Every 4 minutes, for 12 minutes (3 sets) for times: 20/15 Calories of Assault Bike 10 Alternating Bodyweight Lunges 30 Seconds of Kipping/Butterfly Pull-Up Practice A. In 10 reps or less, build [...]

Mobilize, then: Skill Based Movement Primer Every 3 minutes, for 9 minutes (3 sets): 20/15 Calories of Assault Bike or Echo Bike 5 Barbell Squats with a 2 second pass at the bottom 7 Down-Ups [...]

Mobilize, then: Skill-Based Movement Primer Three sets for quality of: 30 seconds Double-Under Practice 15 V-Ups 12 Push Presses (65-135/45-95 lbs) 10 Pull-Ups (fast and efficient) Rest 2 minutes A. For the following two drills, [...]

Mobilize, then: A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Built over the course of the 3 sets. Followed by…. Every 2 minutes, for 6 [...]

Mobilize, then: Skill-Based Movement Primer Every 3 minutes, for 9 minutes (3 sets) for times: 10 Calorie Row 4 Burpee Deadlifts (weight up to the athlete) 8 Dumbbell Front Rack Squats (weight up to the [...]