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

Strength: 1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch @ 60-65% 1 RM Power Snatch 1 Pause at...

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

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

Strength: 10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats 10...

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

Warm-up: 10. Cal machine 20 90/90 Switches 10. Squat Pass-thru 10. OHS 10. I-Y-T 5/side Perfect Stretch Strength: Every 2:30 x5 5 Sets 1...

Strength: 3 Muscle Cleans + 5 Push Press Behind the Beck + 3 High Hang Speed Power Cleans @ 5.5/10 RPE 3 Muscle Cleans + 5 Push Press...

Strength 5 Sets 1 Snatch Deadlift to Power Position + 1 Power Snatch from that power position + 1 Floating Power Snatch to parallel + 1...

Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 16. Alternating Warrior Squat Reaches 5/side Perfect Stretch 10. I-Y-T...

10 Minutes (Every minute on the minute) Min 1: 1 Back Squat @ 60% 1RM Back Squat Min 2: 1 Back Squat @ 65% 1RM Back Squat Min 3: 1 Back...

Warm up:LA 10. Cal machine 20 90/90 Switches 10. Pass thrus 16. Alternating Warrior Squat Reaches 5/side Perfect Stretch 10. I-Y-T...

Strength: 3 Sets 10-15 Dumbbell Incline Chest Flies @ 7-8/10 RPE 10-15 Ring Row -Rest 90-120 seconds- 10 Floating Deadlift @ 7-8/10 RPE...

Warm up: 10. Cal machine 20 90/90 Switches 20 Plate overhead alternating Lunges 20. Plate Hops 5/side Perfect Stretch 10. I-Y-T 10. Slow...

Warm-up: 200m Run 2rds 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Lateral lunges 50FT Bear crawl high hip 50FT Duck...

Muscle Clean + Stric press 3 Muscle Clean Keep Hook Grip + 3 Muscle Clean Release Hook Grip + 3 Slow Strict Press @5/10 RPE 3 Muscle...

Warm up: 10. Cal machine 20 90/90 Switches 10/side Fire hydrants 10/side tspine stretch 10. Alternating Spiderman lunges 10. I-Y-T...

Warm up: 200m Run 20 90/90 Switches 10. Kang squats 10. Plate ground to overhead 10. I-Y-T 5/side Perfect Stretch 5 Seal to downdog...

Strength 10 Dumbbell Seated Strict Press @7/10 RPE + 20 Barbell Speed Strict Press (light and fast) 10 Dumbbell Seated Strict Press...