Mobilize, then: 2 sets: 10 cal bike 10 barbell good mornings 5 strict pull-ups :40 sec plank A.) 5 x 3 deadlift at 73-75% (stay fast with strong lockout) 2x2 deadlift @ 85% B.) 30 [...]

Mobilize, then: 2 sets of: :30 sec side plank (each) 10 walking lunges w/twist 10 big arm circles (both directions) 10 ring rows A. Every 2:30, for 15 minutes (6 sets): Front Squat with 3 [...]

Mobilize, then: 1 set of: 5 inchworms 5 ohs (barbell) 5 snatch press in squat (barbell) 5 snatch balance (barbell) A.) 3 sets of: 3 position snatch (hip/kneecap/floor) * light, work on positioning 10 EMOM [...]

Mobilize, then: 1 sets: 10 dumbell thrusters (light/pause at top) 10 hand plank shoulder taps 20 mountain climbers 30 cal row A. Strict Press: *Sets 1-2 – 5 reps @ 60-65% *Sets 3-4 – 4 [...]

Mobilize, then: 2 sets: 5 inchworms :30 sec side plank (each) 10 ring rows 10 push-ups A. Every :90 sec for 8 sets Deadlift x 3 reps @ 70% Rest 90 seconds and then … [...]

Mobilize, then: 2 sets of: :45 sec plank 5 inch worms 10 banded squats (knees) A. Every 2:30, for 15 minutes (6 sets): Front Squat x 3 reps @ 32X1 *should get heavier than last [...]

Mobilize, then: 5 reps of each: “burgener warmup” (empty barbell) Hang snatch hip shrug Hang high pull Hang power snatch Over head squat Snatch balance Full snatch from shins A.) every :90 sec for 15 [...]

Mobilize, then: 3 sets of: 10 db thrusters (light) 10 push-ups A) 5 sets of 3-4 reps of strict press Rest :90 sec between B) 3 sets of: 20 step back lunges w/barbell in front [...]

Mobilize, then: CS activation protocol 15 banded squats (around knees) 100 double unders A. Muscle up work: 2 sets of 5 reps each of: 1) Snap swings (small)on rings or jump to hollow on bar [...]