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 Lat Stretch 3 RDS 6 Dead Bugs 5 Hollow Rocks 6 med ball cleans 5 Burpees Skill / Strength Pull Up Strength Spend...

WARM UP Coach Stretch Hamstrings and Hips 3 RDS 4 vertical to broad jump 6 Barbell Good Morning 5 R. KB Swings 5 Prisoner Air Squats...

WARM UP Coach Stretch Foam Roll Quads 3 RDS 6 Bird Dogs 5 Lunge w/ Thoracis Twist 6 Scap Pull Ups 100m Run Skill / Strength 4 Sets 5 per...

Stretch/ Mobility 3 Minutes Row or Bike Warm Up 3 Rounds w/ Barbell 3 Snatch High Pulls 3 Muscle Snatch 3 Snatch Balance 3 Hang Squat...

WARM UP Coach Stretch T-Spine Mob. / Lats 3 RDS 20s Row 5 Cuban Press per arm 5 Kang Squat 6 Glute Bridge Skill / Strength 5x5 1 1/4...

Warm-Up Coach Stretch Hip opener Coach led Burgener warm-up snatch drill 3 RDS 6 Alt. Cossack Squat 5 Med Ball Cleans 6 Scorpions 5...

Stretch/ Mobility 3 Rounds w/ barbell 5 Clean Pulls 5 Clean High Pulls 5 Power Cleans 5 Front Squats 5 Split Jerks A. Split Jerk 1 Front...

WARM UP Coach Stretch 3 RDS 5 Kang Squats 6 Box Step ups 6 Glute Bridge 5 R. KB Swings Skill / Strength 3 RFQ 2 of each Sled Push/Pull or...

WARM UP Coach Stretch Front Squat Mob 3 RDS 5 Supinated grip barbell press 4 Broad jumps 6 Superman's 6 Cossack squats Skill / Strength 5...

WARM UP Coach Stretch Lats and Shoulders 3 RDS 8 Alt. Shoulder Taps 8 Hollow Rocks 5 Sumo inch worm to push up 10s supinated dead hang +...

Coach Stretch Overhead Squat Mobility 3 Rounds w/ barbell or pvc 5 Hang Muscle Snatch 5 Overhead Squats 5 Snatch Balance 5 Hang Squat...

WARM UP Coach Stretch Hips and Hamstrings 3 RDS 20s Bike 5 Kang Squat 4 L/R KB Press 5 Glute Bridge Skill / Strength 4 SETS 5/side Front...

WARM UP Coach Stretch Shoulder and T-Spine Mob 2:00 Min DU practice then, 3 RDS 6 KB SDLHP 5 Good Mornings 5 Cobra Burpees 6 Alt. Bird...

3 Minutes Bike Stretch/ Mobility 3 Rounds w/ empty barbell 5 Clean Grip High Pulls 5 Muscle Cleans 5 Hang Power Cleans 5 Push Jerks 5...

WARM UP 3 RDS 4 Burpee Broad Jump 8 Box Step Ups 4 per arm kneeling Filly Press 8 V-Ups Skill / Strength 3 Sets 6-8 per leg Lateral Step...

WARM UP Coach Stretch Hips and Hamstrings 3 RDS 5 Hollow Rocks 6 Dead Bugs 6 Cossack squat 5 Inch Worm Push-Ups Skill / Strength 5x5 Push...

WARM UP Coach Stretch Shoulder Mob, T-Spine Rot 3 RDS 5 Scap Pull Ups/ Hanging Scap Rotations 6 PVC OHS 5 Supermans 100m Run Skill /...

"Deload" Week (Keep it Light/ Focus on technique) 3 Minute Bike or Row Stretch/ Mobility 3 Rounds with PVC 5 Snatch High Pulls 5 Muscle...

WARM UP Coach Stretch Hamstrings 3 RDS 5 Straight Leg KB Deadlift 5 Yoga Push Ups 6 Dead Bugs 20 SUs/DUs Skill / Strength 5x5 Snatch Grip...