WARM UP Coach Stretch Squat mobility 5 AMRAP 8 Alternating V-Ups 6 Burpee Broad Jumps 8 Alt. Cossack Squat 6 A. KB Swings 20 DUs/SUs...

WARM UP Coach Stretch Hip Opener & T-Spine Rot. 3 RDS 6 Inch worm to Push Up 8 Air Squat 5 Scap Pull Ups + 5 Hollow Swings 100m Run Skill...

SNATCH 2 low hang power snatch + 1 ohs 4x1 @80/85% of power snatch Press 2 btn push jerk + 2 snatch balance w/ 2 sec pause on bottom 3x1...

WARM UP Coach Stretch Shoulders/Lats, Hamstring 5 AMRAP 10 Box Step ups 8 R. KB Swings 6 Ring Rows 20s Bike/Row Skill / Strength 4x8 Bent...

WARM UP Coach Stretch Hips and Shoulders 3 RDS 4/arm DB Z-Press 8 Good Mornings 4/leg Single Leg Glute Bridge 8 PVC OHS 20 DUs / SUs...

Clean 1 power clean+ 2 hang power clean + 2 push jerk 3x1 @80% Front squat 4x4 @80% Clean pulls 3x3 @90% 3x1 @100% CORE 4x15 dead hang...

Box Announcements: Holiday Schedule Monday Jan 18 in observance of MLK Day 6AM, 7:30AM, 9AM, 10:30AM ONLY WARM UP 5 AMRAP 10 Dead Bugs 8...

WARM UP Coach's Stretch Foam Roll Lats 3 RDS 8 Dead Bugs 4/side KB Rack rev lunge 10s Dead Hang + 5 Kip Swings 6 KB push Press 6 Hollow...

WARM UP Coach's Stretch Shoulder Mobility 5 AMRAP 8 PVC Overhead Squat 6 Box Step Ups 8 R. KB Swings 4 Alt. Sides Lateral Push Ups 100m...

Snatch 2 low hang power snatch + 1 ohs 4x1 @75/80% of power snatch Press 2 btn push jerk + 3 snatch balance w/ 2 sec pause on bottom 3x1...

WARM UP Coach Stretch 3 min Foam Roll 3 RDS 7 Sumo Stance Good Morning 5 Yoga Push Ups 4 Scap Pull-ups + 4 Hollow Swings 20 DU/30 SU...

WARM UP Coach Stretch Shoulder Mobility 5 AMRAP 8 PVC OH Squat 8 Bird Dogs 5L/R DB Push Press 5 Supinated Ring Row 30s Bike/Row Skill /...

Clean 1 power clean+ 2 hang power clean + 2 push jerk 4x1 @70% Front squat 5x5 @75% Clean pulls 3x3 @85/90% CORE 5x10 dead hang leg...

WARM UP 3 Min Foam Roll + 3 Min Bike or Row then 400m Jog Skill / Strength Core Work (3 Rounds) 10 Alt. Floor Wipers 10 Raised Legs...

WARM UP Coach Stretch Squat Mob/Lat Stretches 2 RDS 4 Scap Pull Ups + 6 Kipping Swings 8 Air Squats 6 Yoga Push Ups 20 DUs / 30 SUs Skill...

WARM UP Coach Stretch Hamstring Stretch 3 RDS 8 Step Walking Toe Touch 6 Bird Dogs 6 Barbell Thruster 100m Run Skill / Strength 5 x 3...

Snatch 2 low hang power snatch + 1 ohs 4x1 @70% of power snatch Press 2 btn push jerk + 3 snatch balance w/ 2 sec pause on bottom 3x1...

WARM UP Coach Stretch Hip Opener / Squat Mobility Buy-in: 1:00 Bike/Row Then 2 RDS: 5L/R Arm DB Z Press (seated) 5 (3sec) Pause Prisoner...

WARM UP Coach Stretch Shoulder Mobility 5 AMRAP 6 Knees to Chest 4 L/R KB RDL 6 PVC OHS 20s DUs/SUs Skill / Strength 4 Sets 4 Snatch Grip...

Clean 2 hang cleans + 1 squat clean 4x1 @75/80 % of squat clean Press 3 strict press + 2 push press 3x1 @65/70 % of strict press Deficit...