Mobilize, then: Three sets of: Push-Press x 6 reps Rest 3 minutes Work up to a heavy 6 Front Squat Take 15 minutes to find a 1Rm dead-stop front squat Conditioning As many rounds and [...]

Mobilize, then: Every 90 seconds, for 3 minutes, complete (2 sets): Nose to wall hs hold x 60 seconds and then … Emom 5 Strict hspu x 2-5 reps and then … Every minute, on [...]

Mobilize, then:Barbell warmup 5 of each: rdl’s Muscle clean Front squat Push press Push jerk Full clean Every 90 seconds, for 9 minutes (6 sets): Power Clean + Jerk Dip + Jerk x 1 rep [...]

Mobilize, then: One set of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s [...]

Mobilize, then: A. Every minute, on the minute, for 3 minutes (3 sets): Snatch press from receiving positionx 5 reps Build over the course of the three sets. Followed by…. Every 75 seconds, for 5 [...]

Mobilize, then: Two sets of: Single Arm KB or DB Press x 5 reps (right) Single Arm KB or DBPush Press x 5 reps (right) Single Arm KB or DBPress x 5 reps (left) Single [...]

Mobilize, then: CS activation A. For those who have Bar Muscle-Ups, complete: Bar Muscle-Up Density Test For max reps: 60 seconds of Bar Muscle-Ups Rest 60 seconds 30 seconds of Bar Muscle-Ups Rest 60 seconds [...]

Mobilize, then: Barbell Warm-Up (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 3 Hang Clean 3 Squat Clean A. Every 2:30, for 17:30 [...]

We are gonna test some stuff this week, don’t worry if you feel like your not where you should be! This will give us some good numbers to go off of!! Mobilize, then: 15 pass [...]