Mobilize, then: 10 pass thrus w/pvc :30 sec side plank (each) 5 box jumps 30/24 A.) 4x3 narrow grip OHS * can build in weight, but position/mobility/stability above all Every 2 for 12 1 snatch [...]

Mobilize, then: 5 inchworms 10 dumbbell thrusters (light and slow) :30 sec side plank A.) 4x5 Strict press at 75-80% Then... 1x8 @ 70% B.) 21 EMOM (alt) 1) 3 deadlift 275/185 + 6 burpees [...]

Mobilize, then: 2 sets of: 10 scap push-ups 10 push-ups 10 step back lunges 20 kb swings (full) A.) 3 sets of: 20 handstand marches (facing wall or freestanding if possible) *rest as needed 6 [...]

Mobilize, then: 2 sets of: 10 cal row 10 goblet squats :30 sec plank with forward reach and touch A.) Every 3 for 15 5 front squats Sets 1-3 @70% Sets 4-5 @75% B.) 8 [...]

Mobilize, then: 2 sets of: CS pull-downs x 10 Banded lateral walks x 10 each direction Mountain climbers x 30 Step back lunges x 10 A.) EMOM 5 3 strict weighted pull-ups B.) 4 x [...]

Mobilize, then: 2 sets: :45 sec plank CS “WY negative” x 10 reps 10 cal assault bike A. Every 3 for 15 10 push-press * build to 2 heavy working sets at end* B.) Every [...]

Mobilize, then: 3 sets of: 5 strict pull-ups 10 pass thrus with pvc in OHS 5 box jumps :30 sec side plank (each side) A.) every :90sec for 6 min 3 narrow grip ohs (add [...]

Mobilize, then: 2 sets of: 10 scap push-ups 5 push-ups 10 single leg glute bridge (each side) 5 lateral lunges (each side) A.) Every 2:30 for 15 2 front squats @ 2311 *goal is to [...]

Mobilize, then: 500 m row A. 4x3 narrow grip ohs (heavier than last week if position is solid) Every 2 for 12 2 hang snatch from right below knee B.) 3x5 back squat at 80% [...]