Mobilize, then: CS activation (slow and controlled) 2 sets of: 10 barbell good mornings (empty) 10 hollow rocks 10 band pull-a-parts A.) 3x20 steps death march (any weight, this recovery work, trying to really target [...]

Mobilize, then: CS activation, then: 2 sets of: :20 sec side plank (each) 5 box jumps 5 inchworms 5 pull-ups 10 pushups A. 20.5 For time: 40 ring muscle ups (scale to jumping bar) 80 [...]

Mobilize, then: 2 sets of: :30 sec plank 15 kb swings 10 cal ski erg 5 box Jumps A. Three sets of: DB Bench Press x 8-10 reps @ 2011 Rest 45 seconds Elevated Ring-Rows [...]

Mobilize, then: A. 3 sets of: KB front rack Bulgarian split lunges x 6-8 each leg (one kb) *rest as needed B. Every 8 minutes, for 32 minutes (4 sets), complete: 60/50 Calorie Row 20 [...]

Mobilize, then: 3 sets: :30 sec ring plank (push-up position) 10 band pull-a-parts 10 hip extensions on ghd A.) EMOM 10 2-3 bar MU (if you don’t have regular bar MU, do 2-3 c2b pull-ups [...]

Mobilize, then: CS activation, then: 2 sets: :20 sec side plank (each) 10 cal assault bike 5 barbell good mornings (empty) A. Take 10 minutes to build to a semi-heavy Clean and Jerk B. 20.4 [...]

Mobilize, then: CS activation Then.... 3 sets of: 3 wall climbs 15 hollow rocks 10 medball hamstring curls A.) 5x5 push press Rest :90 sec between, and build as you go! B.) 3 sets: not [...]

Mobilize, A. Every 2 minutes, for 16 minutes (8 sets): Clean high pull + hang clean (full) *Set 1 = 1 rep @ 65% *Set 2 = 1 rep @ 70% *Sets 3-4 = 1 [...]

Mobilize, then Snatch Skills and Drills Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Receiving x 3-5 reps Built over the course of the three sets. Followed by…. Every 90 [...]