Mobilize, then: A) 3 sets of: snatch lift-off+hang snatch+snatch+snatch balance @50-55% B) 5 sets of: Hang snatch+snatch+tempo overhead squat(31x1) @ 65-75% C) 3 sets of: Snatch pull + 3 second eccentric lowering @85+% D) 20 [...]

Mobilize, then: 1) 5 sets of: pause back squat x3 reps @3111 2) 5 rounds for time: 100 ft farmers carry 70/55 12 thrusters 95/65 12 T2B 3) 3 sets of: sandbag lunge x 12-16 [...]

Mobility:3 min bike/row/run, then; :60sec each of: couch stretch (eac leg) banded lateral walks (each direction) banded monster walks (forward and backward) ghd hip extensions handstand hold against wall A.) EMOM 9 (3 sets) 1) [...]

Mobilize, then: A.) bench press 4x5 @20X1 (adhere to tempo and build to heavish) B.) 3 sets : dumbbell skull crushers x 12 rest :45 glute bridges x 10 rest :45 C.) For Time: 60 [...]

Mobilize, then: A.) Back squat 1) 5 reps @65% 2) 3 reps@75% 3) 2 reps @80% 4) 1 rep @85% 5) 1 rep @90% B.) 7x7x7 complex 4 sets of: 7 stiff-legged deadlifts 7 hang [...]

A. 3 sets of:30 double unders 20 alternating shoulder taps 4 turkish getups B. Every 2 min for 30 mins (3 sets) of: 1) double kb front squat x 6 @4141 2) band resisted straight [...]

Mobilize, then: "age group qualifier event 2" 50 oh squats 95/65 40 bar facing burpees 40 back racked walking lunges 95/65 30 bar facing burpees 30 cleans 95/65 20 bar facing burpees 20 pistols (scale [...]

Moblilize, then: A) One set of 70-75% effort of: 40/30 cal row 6 rope climbs B) every :90 sec for 12 minutes 1 power clean + 1 front squat ( building) C) 3 rounds for [...]

Mobilize, then: Three sets, not for time,of: 100 meter sprint row 6-8 ring pop swings 15 sec ring support hold A) Rotate through the following for a total of 4 rounds: 1-4 ring MU 1 [...]