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Outlaw Open Program Week 3, Day 2: Weightlifting EMOM for
Outlaw Open Program Week 3, Day 2: Weightlifting EMOM for 7:00- 3 UB T&G Power Clean & Push Jerks* *Begin at 60% of 1RM Clean and add weight each m...

Competitors Program Week 2, Day 5: 6x1 three position muscle
Competitors Program Week 2, Day 5: 6x1 three position muscle snatch @ 55-65% (or by feel) (mid thigh, low hang, floor) -then- 5 sets max quality reps ...

Competitors Program Week 1, Day 6: 6x3 Drop Snatch (by feel)
Competitors Program Week 1, Day 6: 6x3 Drop Snatch (by feel) (this movement is essentially a snatch balance with no initial dip and drive.) -then- Wor...

Competitors Program Week 5, Day 2 (Strength Cycle): Work to a
Competitors Program Week 5, Day 2 (Strength Cycle): Work to a heavy set of 5 in prone barbell rows (bar must contact bottom of bench for rep to count....

Prehab/activation: SMR - lecrosse ball rectus femoris / TFL 2 min
Prehab/activation: SMR - lecrosse ball rectus femoris / TFL 2 min couch stretch 2x10 bent over band external rotation -then- Alternating Airdyne/Row ...

Prehab/activation: SMR - lecrosee ball anterior shoulder
Prehab/activation: SMR - lecrosee ball anterior shoulder capsule 3x30 seconds sleeper stretch 2x10 scap retraction on rings -then- Work up to a heavy...

Competitors Program Week 11, Day 2: Every 30 seconds for 9
Competitors Program Week 11, Day 2: Every 30 seconds for 9 minutes: 1 Power Snatch at 75-80% 1RM (if form is inconsistent, then lower the weight. Reps...

Warm-up complex: 3-Position Power Snatch: Power Snatch from
Warm-up complex: 3-Position Power Snatch: Power Snatch from mid-hang Power Snatch from below knee Power Snatch from Floor -then- Work to a heavy singl...