– Mobility and Activation Protocol Warm Up: AMRAP 10min: — 10 Barbell Shrugs 75/55 — 20 AbMat Sit Ups — 20 Dips La Mixo: —EMOM 6min — 5 Push Press @ 80% of Strict Press —EMOM 10min — 10 Push Ups Endurance: For time: 5 Rounds of — 10…

  – Mobility and Activation Protocol Warm Up: EMOM 10min: — 3 Burpees Box Jump Overs — 6 Lunges —Rest La Mixo: —EMOM 11min — 2 Cleans + 2 Front Squat + 1 Jerk @ 80% of Jerk —EMOM 6min — 1 Clean + 3 Front Squat @ 80% of…

Run it back! – Mobility and Activation Protocol Work: 6kms Goal: 35min After-Party: Chill-time

  – Mobility and Activation Protocol Warm Up: AMRAP 14min: — 10 Power Cleans 75/55 — 20 Supermans — 20 Pull Ups La Mixo: —EMOM 10min — 5 OHS @ 80% of OHS —EMOM 06min — 5 HSPU / 10 HRPU Endurance: For time: 7 Rounds of — 30 Dips…

  – Mobility and Activation Protocol Warm Up: AMRAP 12min: — 10 Lunges — +5 Wall Ball per round —12 OHS 45/35 La Mixo: —EMOM 11min — 1 Snatch + 3 OH Squat @ 80% of OHS —EMOM 6min — 2 Snatches @ 80% of OHS Endurance: For time: 3…

  – Mobility and Activation Protocol Warm Up: AMRAP 10min: — Row 200mts — 100 Double Unders —10 Burpees Over the Bar 95 / 75 La Mixo: —EMOM 08min — 30 Sec ON / 30 Sec OFF Clean and Jerks @ 95 / 75 —EMOM 5min — 30 Sec ON…

  – Mobility and Activation Protocol Warm Up: AMRAP 10min: — 10 Barbell Shrugs 75/55 — 20 V-Ups — 20 Dips La Mixo: —EMOM 6min — 5 OHS @ 80% of OHS —EMOM 10min — 5 HSPU / 10 HRPU Endurance: For time: 5 Rounds of — 10 Burpee Pull…

  – Mobility and Activation Protocol Warm Up: AMRAP 12min: — 120 DUs — 10 Wall Balls —12 Power Snatches 45/35 La Mixo: —EMOM 11min — 2 Snatches + 2 OH Squat @ 80% of OHS —EMOM 6min — 1 Snatch + 3 OH Squats @ 80% of OHS Endurance:…

If it runs then it runs! – Mobility and Activation Protocol Work: 6kms Goal: 35min After-Party: Chill-time

  – Mobility and Activation Protocol Warm Up: AMRAP 14min: — 20 Push Press 35/45 — 17 Pendlay Rows 35/45 —20 Dips La Mixo: —EMOM 6min — 1 Clean + 3 Push Press + 1 Jerk @ 80% of Jerk —EMOM 6min — 1 Power Clean + 3 Push Press…