Fitness Redefined

A. E2MOM 16 2 Snatch - B. 4 Sets r90S 2 Snatch Pull - C. 3 Sets r90S 6-10 DKB Bent over Row

A. 15 Min Handstand Hold with Forearm Support - B. 5 Sets r90S 2 Rope Climb Pulls into 2 T2R until failure /3x RC Progression into 6-8...

A. 15 Min YGIG Teams of 3-4 Kipping Ring Muscle Up Progressions then do 4 Sets 3 at your toughest Progression - B. 5 Sets r90-120S 3 LL...

AI. 3 Sets YGIG 3 Drop Snatch - AII. 4 Sets YGIG 2 Snatch Balance - B. 4 Sets r90s 2 Snatch Pull - C 3 Sets YGIG 40 Sec /Side KB Cross Chop

A. 4 Sets YGIG 1 Snatch High Pull 1 Muscle Snatch 1 Snatch Balance - B. 15 Min r90s 2 Snatch - C 4 Sets YGIG 20-30 Arch Hang

A. 4 Sets 1 High Hang High Pull 1 Hang Muscle Snatch 1 Tall Snatch - B. 20 Min r90s 1 Snatch 1 Hang Snatch - C. 3 Sets YGIG Teams of 3...

A. Joint prep sequence in an overhead squat position position - B. 5x2 high hang snatch pull (not high pull) - C. 5x2 hang snatch pull...

A. 3-4 sets 3 Bent over shoulder blade squares @ 3333 (I_I-) (optional: hold a light weight) 3-6 perfect pull-ups (focus on good scapula...

A. 3x1 Clean Pull 1 Clean High Pull 1 Power Clean _ B. 6x1 Power Clean _ C. 5x4 Back Squat with 5sec eccentric

A. EMOM 8 8 SA KB Snatches *alternate Arm/Round – B. 5x 6-8 Strict Ring Dips into 4-6 Pistol Eccentrics on Box/Side – C. 12 Amrap 4 Power...

A. 3x1 Clean Pull 1 Clean High Pull – B. 6x1 Clean (Power) – C. 5x4 Back Squat with 5 sec eccentric

A. Practice lat activation – B. 5 Sets 3-4 Scapula Pull-ups direct followed by 3-4 Perfect Strict Pull-ups @1331 (^-v_) – C. 5 Rounds 20...

A. 6x 3-4 Reverse Hypers @ 5550 (^-v_) *legs apart, not together, do not over extend low back – B. Deficit Push-ups @ 5515 (v_^-) – C....

A. 3x 3-5 SA Bent over KB Row/Side into max Strict Pull Up/C2B – B. 5 Rounds 200m Run 20 KB Swings 10 Jumping Pull Ups/Kipping Pull Ups –...

A. 5 Sets 2 high hang snatch pull (not high pull) 2 hang snatch pull (not high pull) 2 snatch pull (not high pull) _ B. 6x3-4 Dead stop...

A. 6 sets of: 1 Length Hand Over Hand Sled Pull _ B. 5 sets of: 6-8 Double KB Front Rack Box Squat @2110 (Box height just Below 90...

A. 10 min EMOM of: 3 Scapula Pull ups + 3 Strict Pull ups (weighted if to easy) _ B. 5 sets of: 3 Clean Pull with 2 sec pause at full...

A) 4 sets of: 6-8 Seated Arnold Press @31x1 rest 60 sec – B) 15 min: 1 Snatch High hang Pull + 1 Snatch hang pull (not high pull) – C)...