This Week's Mobility Strength: High Bar Back Squat 5 x 5 @ 75%1RM * Rest 60 Seconds Between Working Sets ** Quick Descent, Pause 3 Seconds in the Bottom, Bounce and Quick Back Up.   Conditioning: 3 Rounds for Time of: Run 400m 10 Thrusters (135/95) * 12 Minute Time CapRead more

This Week's Mobility Strength: 7 x 1 – 2 Position Snatch * Rest 60 Seconds Between Sets ** Heavy As Possible *** Position #1 is from the floor. Position #2 is from the low hang approximately 2" from the floor. Do not drop the bar between positions.   Conditioning: 30 Push Press (135/95) 30 Over-The-Box Jumps (24/20) (Touch Top) 30 Chest 2 Bar Pull-Ups 30 Deficit Hand Stand Push-Ups (6-4" to an Ab-Mat) * 15 Minute Time CapRead more

This Week's Mobility  Strength: 30 Turkish Get-Ups *15 Right and 15 Left, partitioned as necessary   Conditioning: 10 Minute AMRAP: 7 Pullups 7 BurpeesRead more

This Week's Mobility Strength: High Bar Back Squat 1 x 20 * This should be (1) maximal set. ** Last week 70%1RM was used. Select a weight slightly higher than that. Use fractional plates if necessary. *** Take time to build up to this (1) working set. Conditioning: "Amanda" 9-7-5 Muscle Ups Snatch (135/95) * 12 Minute Time CapRead more

This Week's Mobility Strength: Deadlift 7 x 3 @ 55%1RM * Rest 60 Seconds Between Working Sets   Conditioning: 10 Minute AMRAP of: 10 Pull-Ups 15 Power Snatches (75/55) 20 Push-UpsRead more