A. Midline 3 Sets: 10 Rower Pike-Ups 30 Hollow Body Scissor Kicks 5 Bird Dogs (Each Side) B. Conditioning 20-18-16-14-12-10-8-6-4-2 Overhead Lunges, 65/45 lbs Reverse Burpees

A. Shoulder Press - Week 5 Build to Heavy 1 Rep Max B. Conditioning 3 Rounds: 400m Run 20 Hand Release Push Ups 10 Power Cleans, 135/95 lbs

A. Snatch EMOM x 4 min: 3 Muscle Snatches 2 Snatch Balances 1 High Hang Squat Snatch -Stay light and work technique. To be done as complex. EMOM x 5 min: 5 Touch-and-Go Squat Snatches [...]