Mobilize, then: 2 sets: 15 cal row 5 snatch grip push press (behind the neck) 5 ohs 5 snatch balance *empty barbell A.) 5 sets of: 3 power snatch + 2 ohs * start light [...]

Mobilize, paying attention to hip flexors and posterior chain, then: 2 sets of: 15 cal row 10 step back lunges w/reach overhead 5 kips on pull-up bar A.) spend 10 minutes building a heavy squat [...]

Mobilize, then: 2 sets: 5 scap pushups 10 pushups 10 banded good mornings A.) 3x3 deadlift at 75% of 1rm B.) spend 8-10 minutes working on hand stand walking/kicking to free standing handstand . C.) [...]

Mobilize, then: 2 sets: 5 strict pull-ups 10 cal assault bike 5 inch worms :30 side plank (each side) A. Take 15 minutes to find a 1rm Front Squat B. 7 sets of: Power clean [...]

Mobilize, then: 2 sets: 25 jumping jacks 20 mountain climbers 15 kB swings 10 btn presses in ohs (light) A.) every 2 for 16 2 snatch (*goal is to build to a 2rm) B.) 3 [...]

Mobilize, then: 2 sets: 10 hip extension on ghd 10 T2B 10 thrusters w/dB (light) A.) strict press 8x1 Build to a 1rm B.) 19.1 15 min amrap 19 wall-balls 20/14 19 cal row

Mobilize, then: CS activation protocol 2 sets: :30 sec side plank (each) 20 banded kb swings A.) EMOM 5 2-6 strict hspu Four sets of: Single Arm DB Rows x 6-8 reps Rest 60 seconds [...]

Mobilize, then: 500 m row Then: 20 banded monster walks 20 banded lateral walks (each direction) 10 banded squats A. Every 2:30, for 15 minutes (6 sets): Front Squat x 1-2 reps *Sets 1-2 @ [...]

Mobilize, then: 2 sets: 5 inchworms 5 snatch grip push press 5 ohs 5 snatch balance :30 side plank (each side) A.) every :90 for 7 sets Snatch + OHS start at 60% and build [...]