Mobilize, then: Crossover symmetry activation A) emom 6 (alt) 1) 3 air chair swings (drive knees to bar) 2) 3-5 strict ring dips *rest 2 minutes Emom 6 (alt) 1)3-5 bar muscle ups 2)3-5 box [...]

Mobilize, then: :40 sec side plank (each side) 20 monster walks banded 20 lateral steps banded (each) 20 kicks (to box) 20 mountain climbers A. Every 2 minutes, for 12 minutes (6 sets): Clean lift-off [...]

Mobilize, then: CS activation A.) Every 2 for 12 (6 sets) Snatch lift-off (to kneecap) + snatch *start at 65% and build B.) 6 x 2 back squat @80-85% * rest as needed C.) 3 [...]

Mobilize, then: 2 sets: 5 inch worms :30 sec plank 5 box jumps 5 barbell good mornings A) banded deadlift 5x3 (at weight you can stay fast) B.) EMOM 8 Bar muscle up x 2-4 [...]

I want everyone to do A, if crunched for time do either B (if you need strength work) or C (if you need conditioning work), and then do D! Mobilize, then: A.)Every 90 seconds, for [...]

Mobilize, then: (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 5 Hang Clean + Power Jerk 5 Clean & Split Jerk A. Every [...]

Mobilize, then: A. Three sets of: Banded Face Pulls x 10-15 reps Bear Crawl x 3 lines (keep back and hips level and flat (core should be activated) Rest as needed followed by … Barbell [...]

Mobilize, then: Crossover symmetry activation A.) every 2 for 8 4 deadlifts @ 70-75% *squeeze glutes at top, reset each rep, no touch and go Gymnastic skill work EMOM 8 (alt) 1) 2-4 BMU (scale [...]

Mobilize, then: 2 sets: 5 inchworms :30 sec side plank (each) 10 banded squats (knees) 20 jumping jacks w/bands at knees A.) every 3 for 18 Front squat x 2 @3211 *3 sec down/2 sec [...]