Mobilize, then: rack/10 seconds leg off rack) A. Take 12-15 minutes to build to today’s heavy Hang Clean & Jerk Followed by… Every 90 seconds, for 6 minutes (4 sets): Clean & Jerk x 1 [...]

Mobilize, then: Snatch Technique Warm-Up Two sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch [...]

Mobilize, then: Warm-Up Flow Three sets at a steady, controlled pace of: 12/9 Calories of Assault Bike 12 Overhead Squats (20/15 kg) 10 Ring Rows Breathe exclusively through your nose throughout this entire portion including [...]

Mobilize, then: A. Every 90 seconds, for 15 minutes (10 sets): Split Jerk x 1 rep @ 80-85% (pause for 1-2 seconds in the receiving position) Goal of this session is fine-tuning technique. Your goal [...]

Mobilize, then: Warm-Up Flow Please move through the following at a 70-75% effort for 15 minutes: 15/10 Calorie Bike Erg or Assault Bike 10 Hand Release Push-Ups 10 Dumbbell Turkish Get-Ups (keep this fairly light, [...]

Mobilize, then: Snatch Technique Warm-Up Two sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch [...]

Mobilize, then: 20 Half Turkish Get-Ups (10 per side) Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow [...]

Mobilize, then: Warm-Up Flow One set of: 1000 Meter Row Single-Arm Dumbbell Overhead Squat x 30 reps (15 reps per side; alternate as needed) Breathe exclusively through your nose throughout this entire portion. If you [...]

Mobilize, then: Warm-Up Flow Complete rounds of 21, 15 and 9 reps for time of: Box Jumps (24″/20″ – Jump Up, Step Down) *Perform 10 Alternating Single-Arm Devil’s Presses between sets (30 total reps). 35/20 [...]