Warm Up Repeat For 5 Minutes 8 Empty Bar Hang Muscle Snatch 8 Empty Bar Hang Muscle Clean 10 Empty Bar Deadlift 10 Empty Bar Bent Over Row 10 [...]

Warm Up Repeat For 5 Minutes 50 Plate Hops 15 Plate Goblet Squats 15 Plate Overhead Press Skill Work Every 1 Minute On The Minute [...]

Warm-Up 12 Squat And Reach12 90/90 Hip Switch12 Glute Bridge March8 Goblet Squats With A Pause At The BottomCoach Guided (perform as many reps as coach needs to address [...]

Warm Up Repeat For 5 Minutes 50 Jumping Jacks 15 Band Rows 15 Band Good Mornings 10 Lying Leg Raises 20 Second Dead Hang Skill [...]

Warm-Up 10 Cat Cow 16 Thread The Needle Switches 10 Scap Wall Slides 15 Band Overhead Press Coach Guided (perform as many reps as coach needs to address [...]

OHS WORK E3:00MOM5 1st set: 1 Snatch Balance + 5 OHS @ 60-65% = 6 REPS 2nd set: 1 Snatch Balance + 5 OHS @ 70% = 6 REPS [...]

Warm Up - 2 Rounds: 10 minute cap A) 10x Band Scapular Retraction B) 10x Standing Shoulder CARs (5 per arm) C) 10x Band OHS w/ 2s pause in [...]

Warm-Up 10 Cat Cows10 Seal To Downward Dog16 Glute Bridge March16 Banded Good MorningCoach Guided (perform as many reps as coach needs to address class technique)15 Empty Bar Deadlift [...]

Warm Up Repeat For 5 Minutes 30 Plate Hops 12 Plate Squats 12 Plate Shoulder Halos (6 Per Direction) 12 Scap Pull Ups Strength - Front [...]

Warm Up Repeat For 5 Minutes 250m Row 20 High Plank Shoulder Taps 20 Glute Bridge Strength - Bench Press Build To A Heavy [...]

Warm-Up 12 Band Pull Aparts12 Band Lat Pull Downs15 Scap Push Ups8 Band External Rotation Per Side10 Slow Eccentric Push Ups Or Negative Push UpsCoach Guided (perform as many [...]

Warm Up Repeat For 5 Minutes 30 Second Dead Hang 10 Alternating Lunges 10 Hanging Knee Raises 5 Inchworm To Downward Dog To Pike Push Up [...]