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Warmup8:00 of2 box squats up to something that feels like about 70%20 double unders10 single leg glute bridges LiftBox Squat6×3–get heavy!  After every set, grab …

WarmupPractice all the movements and get everything warmed up to workout weight Workout100 Double unders20 Power snatches 95/6530 kb thrusters 24/1640 hr pushups65/50.cal row40 hr …

Warmup4 rounds:30 active chinup grip hang5 push press-2 sec pause overhead up to wow5 kb snatches/arm  Lift5 sets of 5 Push Press–from the rack50m double kb …

Accessory Work4 sets10 lateral stepups/leg10 single arm rows/side 202110 bird dogs/side (plank if you can) WarmupGet your sleds outside, warmup sleds and running, and come …

WarmupTabata bike (8x :20 hard/:10 off or easy) ThenGet your weights and hip thrust station set up Grinder Work15:00 bikeAt the 3,6,9,12,and 15 perform 12 …

Skill Work10:00 at a smooth pace1 hs walk level practice:20 side plank/side10 russian kb swings Level 1: 1 around the world in each directionLevel 2: …

Warmup4 sets:30 goblet squat hold2 pause back squats up to starting weight (60-70% of max)10 db shoulder ext rotations25 banded pull aparts Lift5 sets of …

WarmupWarmup to your power clean weight While you do that, hit 3 sets of 150 run3 box jump overs3 toes to bar WorkoutThis is written as …

SkillSpend 10:00 going over rope climb technique  Warmup5 rounds3 thrusters up to wow1 jump and stand on the rope5 hammer curls–slow tempo both ways WorkoutFor …

Warmup8:00 of3 1 and a quarter hip thrusts up to first weight10 leg abducted rocks/side10 wrist curls (empty bar)/direction Accessory3 sets of10 1 and a …