WARM UP 3 RDS 100m Run 5L/R KB RDL 5 L/R SA Cuban Press *movement demo https://youtu.be/XsV_KH5Xrng 3 strict T2B S/S 5x1 2 Push Press +...

Snatch 1 hang snatch pull + 2 hang snatch (squat) 5x1 @70% Cleans 1 hang clean pull + 2 hang power clean+ 2 split jerk 4x1 @70% Do not...

WARM UP 3 Rounds 10 Hollow Rocks 5 Kang Squat 10 Prisoner Air Squat 5 cobra Burpee S/S TABATA Alt V-Ups SA KB Hollow Flutter...

2 Rounds 100m Run 8 Alt. Cossack Squat 5 L/R DB upright row 8 Hollow Rocks 6 Scorpion Stretch S/S 5x7 Weighted or Parallette Push-ups...

WARM UP 1 Round Burgener Clean warm-up 5 AMRAP 5 Reverse Barbell curl 5 Barbell Strict Press 10s Dead Hang + 5 Hollow/Arch Swings 100m...

Snatch 2 snatch high pull + 2 power snatch w/ pause on receive 4x1 @75 of power snatch clean 2 hang power clean + 3 push jerk w/ pause on...

WARM UP 1 Round Burgener SNATCH Warm-Up Then: 3 RDS 8 Narrow stance Air Squat 5 BtN Strict Press w/ empty barbell 5 Barbell Good Mornings...

WARM UP 3 RDS 100m run 8 PVC Kang Squat 6 Lateral Box Step Overs 4 Pause Yoga Push Ups S/S 5x7 L/R Barbell Front Rack Drop Lunge...

Snatch Complex 1 hang snatch + 1 squat snatch + 2 ohs @75% of 1 Rm snatch 4x1 Tng (working on grip endurance) Clean 1 hang squat clean +...

WARM UP 3 RDS 100m Run 8 Hollow Rocks 5 L/R Seated DB strict Press 6 Med Ball Clean 6 Alternating Cossack Squat S/S TABATA 3 RDS Heel...

WARM UP 1 Round Burgener Clean warm up Then: 5 AMRAP 7 Reverse barbell curl 7 Barbell Front Squat 7 V-ups 7 Burpees S/S 6 EMOM 1 Hang...

WARM UP Shoulder Mobility 2 Rounds: 100m jog 10 Sec Dead Hang + 5 Scap Pull-Ups 8 Explosive PVC Good Morning 5 inch worm to push up...

Snatch 2 power snatch + 1 squat snatch 4x1 @75% of power snatch Clean 2 power clean + 1 clean 4x1 @75% of power clean Back squat tempo...

WARM UP FS Mobility 2 rounds:30s Row/Bike 10 Prisoner Air Squats 8 yoga push up w/pause at top 5L/R side Quadruped Thoracic Rotation...

WARM UP 6 AMRAP 10 DeadBugs 8 Hollow Rocks 6 Barbell Good Mornings 6 Jumping Air Squats S/S 5 Sets for Quality 2-3 L/R Bottoms-Up KB...

Snatch 12 mins to establish heavy single for the day. focus on a weight you want to hit. 5x1@70% of heavy of the day. Clean 2 squat...

WARM UP Stretch With Coach Dynamic Warm-Up Drills S/S WOD Prep 10 MINS Partner WOD KILLER CHIPPER in TEAMS of 2 or 3 10x100m Sprints w/...

WARM UP 3 RDS 10 Alt. Cossack Squat 8 Box Step Ups + high knee 6 PVC OHS 10s Dead Hang + 4 Scap Pull Ups 1 Round Burgener Snatch Warm-up...

WARM UP 6 AMRAP 100m Run 5 L/R Seated dumbbell press 5 L/R SA DB Renegade rows 4 Burpee Broad Jumps S/S 5x7 Pendlay Row moderate weight...

Snatch 2 power snatch + 1 low hang power snatch 5x1 @70/75% Clean 2 power clean + 1 low hang power clean 5x1 @70/75% Snatch grip dl Tempo...