Mobilize, then: Two sets of: T/Y/I’s x 5 reps each Scap Push-Ups x 10 reps Band Pull-Aparts x 20 reps Rest as needed A. Every :90 for 3 minutes (2 sets): High Hang Snatch x [...]

Mobilize, then: CS activation 3-5 deep squat progressions A. Three sets of: Hanging toes to rope x 8 reps and then … Not for time: 5 Rope Climbs (may elect to do legless) B. Four [...]

Mobilize, then: Two sets of: 30 seconds of Banded Palloff Hold (Left) 30 seconds of Banded Palloff Hold (Right) 30 seconds of Banded lateral walks(Left) 30 seconds of Banded Lateral Walk (Right) 30 seconds of [...]

Mobilize, then: 2 sets of: 10 single leg hip bridges (each leg) 10 barbell thrusters (empty bar) A. Every 90 seconds, for 9 minutes (6 sets): Slow pull clean + Jerk *Set 1 = 2 [...]

Mobilize, then: Followed by … 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 [...]

Mobilize, then: Three sets of: Static Ring Holds x 15 seconds Rest as needed A. Every 2 minutes, for 14 minutes (7 sets): *Set 1 – 6 reps @ 70% of 1-RM *Set 2 – [...]

Mobilize, then: CS activation 20 banded monster walks 20 banded lateral walks (each) 10 banded air squats A. Emom for 6 minutes (3 sets) of: Interval 1 – Arch Under Bar Jump to Support x [...]

Mobilize, then: A. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth [...]

Mobilize, then: One set of, with an empty barbell: Back Squats x 10 reps Behind the Neck Press x 10 reps Behind the Neck Push Press x 10 reps Overhead Squats x 10 reps A. [...]