Warm-up: 10 Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 2 sets 10 Alternating Jumping lunges 10 Jumping...

Strength: 2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE 2...

Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. I-Y-T 10. Sec dead hang 10. Scap retractions...

Strength: 3 Slow motion Snatches (in landing position) + 2 Tall Power Snatch to Parallel + 2 Tall Snatch @ 5/10 RPE 3 Slow motion...

Warm up: 10. Cal machine 20 90/90 Switches 20 Alternating scorpion stretch 10. Cat Cows 10. Squat Pass thrus 10. Kang Squats 5. Inchworms...

Warm-up: 2nd Floor Run 2rds 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 20 Calf Raises...

Strength: 2 Clean and Jerk @ 60-65% 1 RM Clean and Jerk 2 Clean and Jerk @ 65-68% 1 RM Clean and Jerk 2 Clean and Jerk @ 70-73% 1 RM...

10 Minutes (every minute on the minute) 3 Rack Jerk @ 60-65% 1 RM Rack Jerk 3 Rack Jerk @ 65-68% 1 RM Rack Jerk 3 Rack Jerk @ 68-70% 1 RM...

Warm-up: 10. Cal machine 20 90/90 Switches 10. Squat Pass thrus 10. OHS 10. I-Y-T 5/side Perfect Stretch (Burgener Snatch) Strength: (12...

Warm-up: 2nd Floor Run 2rds 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 20 Calf Raises...

3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side) 3 Wide Grip Bench...

Warm-up: 10. Cal machine 20 90/90 Switches 20 Alternating Deadbugs 10. Plate Squat Reach 16. Alternating Warrior Squat Reaches 5/side...

Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. I-Y-T 10. Sec dead hang 10. Scap retractions...

3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE 3 Muscle Clean + 3 High Hang Speed Power...

1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM...

Warm-up: 10. Cal machine 20 90/90 Switches 20 Alternating Deadbugs 10. Plate Squat Reach 16. Alternating Warrior Squat Reaches 5/side...

Warm up: 10. Cal machine 20 90/90 Switches 20 Alternating scorpion stretch 10. Squat Pass thrus 10. PVC Front Stretch and Squat per side...

Warm-up: 200m Run 2rds 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 20 Calf Raises...

Warm-up: 10. Cal machine 20 90/90 Switches 20 Alternating scorpion stretch 10. Squat Pass-thrus 10. PVC Front Squats 5/side Perfect...

Strength: 7 L Seated Dumbbell Z Press (8/10 RPE) + 20 Double Dumbbell Push Press 6-7/10 RPE 7 L Seated Dumbbell Z Press (8/10 RPE) + 20...