WARM UP Coach Stretch Foam roll lats 3 RDS 5/arm KB windmills 6 sumo inch worm to push up 6 alt. Cossack squat 5 Scap pull ups Skill /...

WARM UP Coach Stretch T-Spine and OHS Mob 3 Rounds 6 PVC kang squat 5 pvc sotts press 6 Bird Dogs 6 Scorpion Stretch Skill / Strength 4 x...

WARM UP Coach Stretch Chest and Lats 3 RDS 6 shoulder taps 6 Dead Bugs + 5 Hollow Rocks 5 yoga push ups 5 ring rows 100m run Skill /...

Warm Up Stretch/ Mobility 3 Rounds with pvc or barbell 3 Clean grip High Pulls 3 Muscle Cleans 3 Squat Cleans 3 Push Jerks 3 Split Jerks...

WARM UP Coach Stretch Wrist Mob. and Shoulders 3 RDS 8 Hollow Rocks 5 BtN Strict Press w/ empty barbell 5 Barbell Good Mornings 30s DU/SU...

WARM UP Coach Stretch Quads 3 Rounds 6 Alt. DB Shoulder Press 5 Kang Squat 6 Shoulder Taps 5 cobra Burpee Skill / Strength 4 Sets Complex...

Warm Up Stretch/ Mobility 3 Rounds w/ PVC or Empty Barbell 3 High Hang Snatch High Pull 3 Muscle Snatch 3 Snatch Land 3 Overhead Squats 3...

WARM UP Coach Stretch Shoulders 2 RDS 20 DU/SU 5 Box Step ups 5 Hanging Knee Raises 4 Cossack Squats 30s Row Skill / Strength 4 RFQ 2...

WARM UP Coach Stretch Hamstrings 3 rds 100m run 6 ring rows 5 R KB swings 5 pike push ups 6 scorpions Skill / Strength 4 Sets 10 Dumbell...

WARM UP Coach Stretch Chest and Shoulder Mob. 3 RDS 5 Med Ball Cleans 4 Burpee Broad Jumps 6 Bird Dogs 5 Kip Swings Skill / Strength 5...

Warm Up 3 Minutes Bike/ Row (Easy Pace) Stretch/ Mobility 2 Rounds 8 Medball Cleans 8 Strict Press w/ Barbell 8 Overhead Squats 8 Snatch...

WARM UP Coach Stretch Hips and Hammies 3 RDS 5 Supermans 5 Scap Push Ups 5 R. KB Swings 5 Goblet Squat Press out Skill / Strength 4 RFQ...

WARM UP Coach Stretch T-Spine and Shoulder Mob. Coach led Burgener Warm-Up (Snatch) w/ PVC pipe then 2 RDS Burgener Warm-Up w/ empty...

Stretch/ Mobility 3 Rounds w/ empty barbell 5 Medball Cleans 3 Hang Power Cleans 3 Front Squats 3 Push Press 3 Split Jerk A. Pressing...

WARM UP 2:00 bike/row Then 3 RDS 6 med ball cleans 4 ring rows + 4 ring dips 6 hollow swings 4 cobra burpees Skill / Strength 3 RFQ 30s...

WARM UP Coach Stretch Hip Mob. 3 RDS 8 bird dogs 6 scap push ups 8 Glute bridge 6 hollow rocks S/S 5 Sets 10 Barbell Bent Over Row add...

WARM UP Shoulder Mobility 2 rounds: 100m jog 5 jumping pull w/ negative control 8 Explosive PVC Good Morning 5L/R DB PP S/S 5 sets 3 push...

Stretch/ Mobility 3 Rounds w/ PVC or empty barbell 3 High Hang Snatch Pulls 3 High Hang Snatch 3 Snatch Balance 3 Overhead Squat 3 Sotts...

Warm Up Coach Stretch T-Spine Mob. 3 RFT 6 Cal Row/Ski 6 Hollow Swings 5 Sumo inch worm push up 6 Glute Bridges Skill / Strength 5x5 Back...

WARM UP Coach Stretch 3 RDS 10 PVC Good Morning 10 Dead Bugs 10 Hollow Rocks 10-15s Supinated Bar Hang 30s DUs / SUs Skill / Strength 5...