Warm-up: 10. Cal machine 20 90/90 Switches 10/side Firehydrants 5/side Lateral Lunges 10 Airsquats 20 sec wall sit hold Strength: 5 Sets...

10 Bench Press @6/10 RPE 8 Bench Press @7/10 RPE 6 Bench Press @8/10 RPE 8 Bench Press @7/10 RPE 10 Bench Press @6/10 RPE *Rest 90...

Warm-up: 10. Cal machine 20 90/90 Switches 10/side Firehydrants 10 Pushups 20 plank shoudler taps 20 sec dead hang Banded 7s Burgener...

Strength Power Clean 12 minutes to build to a heavy triple. -Then- 10 Minutes (New set every 30 seconds) 1 Power Clean @75-78% of the...

Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 30 Banded pull-apart 20 sec...

2 Sets 1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @72-75% 1RM Clean (All touch and go) 3 Sets 1 Clean Pull + 1 Hang Power Clean +...

Warm-up: 10. Cal machine 20 90/90 Switches 10/side Bird dogs 10/side Clamshells 10 Pushups + 20 Plank shoulder taps 20 sec dead hang...

3 Sets 3 Dumbbell Tall Jerk + 3 Dumbbell Jerk Balance + 3 Dumbbell Jerk + 3 Dumbbell Press @5/10RPE *Rest as needed between sets. Seated...

Warm-up: 10. Cal machine 20 90/90 Switches 10/side Bird dogs 10/side Deadbugs 10 Seal to downdog 5 Muscle cleans 2 Rounds 10 Airsquats 5...

Warm-up: 10. Cal machine 20 90/90 Switches 10. Cat cows 10 Alternating Scorpion Stretch 10. PVC Passthrus 10. Dislocates 10 OHS 5/side...

Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 30 Banded pull aparts 20 sec...

2 Sets 3 Above the Knee Hang Clean @70% 1RM Clean 3 Sets 3 Above the Knee Hang Clean @75% 1RM Clean 5 Sets 5 Clean Pull @90% 1RM Clean...

Warm-up: 10. Cal machine 20 90/90 Switches 10/side fire hydrants 10. Medball Lunges 10, Medball Squats 10. Sprawls 20 sec dead hang...

Warm-up: 10 Cal machine 20 90/90 Switches 10 Cat cow 10/side bodyweight windmills 10 PVC Sotts press front 20 Lateral hops over pvc 10...

3 Sets 3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press in Split @5/10 RPE *Rest as needed between sets. Strict Press Take 10-12 minutes...

2 Sets 3 High Hang Snatch @65% 1 RM Snatch 3 Sets 3 High Hang Snatch @70% 1RM Snatch *Rest 2 minutes between sets. 5 Sets 3 Back Squats...

Warm-up: 10. Cal machine 20 90/90 Switches 10. Cat cows 10 Alternating Scorpion Stretch 10. PVC Passthrus 10. Dislocates 10 OHS 5/side...

10 Sets (1 set every minute on the minute) 5 Bench Press @5.5/10 RPE 3 Bench Press @6/10 RPE 3 Bench Press @6.5/10 RPE 2 Bench Press...

Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 20 Plank shoulder taps 30 Banded pull-apart...

Warm-up: 10. Cal machine 20 90/90 Switches 10/side fire hydrants 10. Kang squats 10/side windmills Banded 7s 10. Sprawls Banded 7s...