– Mobility and Activation Protocol Warm Up: AMRAP 12min: As one giant set of unbroken reps: — 10 Step Ups on the Box 24/20 — 10 Unilateral KB Swings —10 KB Taters La Mixo: —EMOM 11min — 1 Snatch + 3 OH Squat @ 80% of OHS —EMOM 6min…

  – Mobility and Activation Protocol Warm Up: AMRAP 09min: — 10 KB Clean and Press 5/5 — 20 Cal Ski / Row / AB — 10 Burpees La Mixo: —EMOM 08min — 3 Power Snatch @ 60% of Snatch —EMOM 5min — 1 Power Snatch + 1 OHS @…

  – Mobility and Activation Protocol Warm Up: AMRAP 9min: — 20 Push Ups —10 Dips — 10 Push Press 45/35 La Mixo: —EMOM 10min — 5 Snatch Press @ 80% of Strict Press —EMOM 6min — 3 OHS @ 80% of Strict Press Endurance: For time: 3 Rounds of…

  – Mobility and Activation Protocol Warm Up: 3 Rounds for time: — 600mts Row / Ski — 300 DU La Mixo: —EMOM 10min — 2 OHS @ 80% of Snatch —EMOM 5min — 1 Snatch Dead + 3 Panda Pull @ 80% of Snatch Endurance: For time: 3 Rounds…

Run it! – Mobility and Activation Protocol Work: 8kms Goal: 45min After-Party: Chill-time

TEST DAY – Mobility and Activation Protocol First Test: For time: — Ski 2k La Mixo: —Clean and Jerk — Look for a Heavy Rep in a 15min window —Deadlift — Look for a Heavy Rep in a 15min window Endurance: AMRAP 9min — 5 Wall Balls —15 HSPU /…

    – Mobility and Activation Protocol Warm Up: AMRAP 12min: As one giant set of unbroken reps: — 10 Step Ups on the Box 24/20 — 10 KB Swings —1 Waiters Walk La Mixo: —EMOM 11min — 1 Snatch + 3 OH Squat @ 80% of OHS —EMOM 6min…

  – Mobility and Activation Protocol Warm Up: AMRAP 07min: — 10 KB Snatches — 20 Cal Ski / Row / AB La Mixo: —EMOM 08min — 3 Power Snatch @ 60% of Snatch —EMOM 5min — 1 Power Snatch + 1 OHS @ 80% of Snatch Endurance: For time:…

  – Mobility and Activation Protocol Warm Up: AMRAP 9min: — 20 Dips —5 Burpees — 10 Thrusters 45/35 La Mixo: La Mixo: —EMOM 10min — 5 Snatch Press @ 80% of Strict Press —EMOM 6min — 3 OHS @ 80% of Strict Press Endurance: For time: 2 Rounds of…