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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch – 1 Power Snatch EMOM climbing to miss or your form degrades significantly. Begin with empty bar and climb to [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Fitness: KB Cleans as a skill Performance: KB Cleans – work-up to heaviest set of 5 on each side, work on smooth turn overs Part [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean & Jerk 20 min Performance: After 5 minutes of drills with unloaded barbell, climb to hit a heavy single Fitness: EMOM 12 min, [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance:   Squat – 4×5 with increasing weight  60, 65, 70, 75%, working off 3 RM already established (20 min) Fitness: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Bench or Press – work to a heavy double Fitness: Seated single arm press – 5 sets of 6 rest 90 seconds between [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 min Performance and Fitness: Shoulder activation and HSPU progressions Part 2 – Conditioning: Performance: “Diane” – RX [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch – 15 min work to a heavy complex of 1 snatch + 1 hang snatch (This can be catching in the power or full squat [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Front Squat – EMOM for 10 minutes – 3 FSQ at a 6 RPE   Part 2 – Conditioning: Performance: [...]

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