Mobilize, then: W/empty barbell: 5 reps each Rdl Hang clean Front squat Push press Split jerk A. Every 2 minutes, for 10 minutes (5 sets): Slow pull clean x 1 rep *Set 1 = @ [...]

Mobilize, then: 2 sets: :30 sec side plank (each) 5 narrow grip ohs (empty barbell) 5 box jumps A.) every 2 for 14 2 snatch from 1” below knee (blocks if possible) B) 2 sets [...]

Mobilize, then: 2 sets: 10 cal bike 20 mountain climbers 30 lateral lunges (15 each way) A) back squat 1) 5@65% 2) 4@70% 3)3@75% 4)3@80% 5)20@60%? B.) 4 sets (alternating movements) Not for time! 3 [...]

Mobilize, then: CS activation 5 deep squat progressions :30 sec side plank each side 30 shoulder taps (push up position) A.) strict press 5x3 * build to your heaviest set of 3 B.) for time: [...]

We will have Wednesday programming this week, because of the short week, if you feel so inclined?! Mobilize, then: 2 sets: 20 banded monster walks 20 lateral walks (banded) :30 sec plank hold on rings [...]

Mobilize, then: 2 sets: 5 inchworms 10 band pull-a-parts (front) 10 band pull-a-parts (overhead) 10 jump squats (good depth in the squat) A.) every 2 for 16 min 2 snatch from mid-thigh (use blocks if [...]

“Murph”! If you can’t make it any other time, lol! 1 mile run 100 pull-ups 200 pushups 300 air squats 1 mike run *wear a vest if you like, and partition middle work as needed [...]

Mobilize, then: 2 sets of: 5 inchworms 10 pushups 15 barbell good mornings (empty) A.) 5x3 speed deadlifts @65-70% * fast strong lockout, good glute squeeze for 2 sec at top, reset for each rep [...]