WARM-UP 1) 250m Ski 2) Barbell Pull Over 3) Split Jerk Footwork (draw footwork) 4) Split Jerk Bar Warm-Up - OH Press, 5 reps - Push...

WARM-UP 1) Jump Rope Warm-Up 2) Scap Pull-Up’s, 10 reps + Scap Circles, 10 reps 3) Negative Pull-Up’s, 5 reps (5s hold at top, 5s to...

WARM-UP 1) Tall Plank Series 2) Banded Pull A-Part’s, 10 reps 3) Barbell Strict Press Warm-Up 4) Barbell Trap & Tricep Smash STRENGTH A:...

WARM-UP 1) 500m Row 2) Barbell Dead Bugs, 10 reps 3) KB Sumo Squat Stretch 4) Barbell Back Squat Warm-Up (5 reps each) - Wide Stance Good...

WARM-UP 1) Row 500m 2) Clean & Jerk Bar Warm-Up - Hip Clean Jump, No Shrug - Hip Clean High Pull - Hip Muscle Clean + Strict Press - Hip...

WARM-UP 1) Speed Ladders, 5-minutes 2) Dynamic Running Warm-Up 3) Speed Hurdles 4) Plantar Surface & Calf Smash SKILL: Sprinting...

WARM-UP 1) 250m Ski 2) Scap Pull-Ups, 10 reps + Kipping, 10 reps 3) Negative Pull-Ups, 5 reps + Negative Dips, 5 reps STRENGTH/SKILL: Bar...

WARM-UP 1) 500m Row 2) Dead Bug w/plate Pull Over, 10 reps 3) Banded Pull Aparts & Banded Front/Lat Raise, 10 reps each STRENGTH/SKILL:...

WARM-UP 1) 400m Run/Jog 2) Snatch Footwork 3) Snatch Bar Warm-Up STRENGTH/SKILL: Snatch, 1RM of the day ACTIVE MOBILITY 1) T-Spine...

WARM-UP 1) Jump Rope Warm-Up 2) HSPU Practice & Modifications 3) Bench Press Warm-Up Sets ACTIVE MOBILITY 1) Pec & Tricep Smash 2) Pec...