3 Sets:

• Banded Star Drill x 8 ea.
• Wt. Ext. Rotation x 10 ea

Strength:

3 Sets:

• Bulgarian Split Squat x 6-8 ea
• Rest 60 Seconds
• FLR x 30-45 Seconds
• Rest 60 Seconds

Skill:

• 2 Alternating DB Snatch
• 4 Sit Up
• 4 Alternating DB Snatch
• 8 Sit Up
• 6 Alternating DB Snatch
• 12 Sit Up
• 8 Alternating DB Snatch
• 16 Sit Up
• 10 Alternating DB Snatch
• 20 Sit Up
• Once you get to 10/20 restart from the beginning with 2/4

• 10 Minutes Mobility

• Banded Star Drill x 8 ea.
• Wt. Ext. Rotation x 10 ea

Strength:

4 Sets: (Every 3:30)

• 4/8 Front Squat/Back Squat @ 94% of Wt. Used 131227

Skill:

• 2 Alternating DB Snatch
• 4 Sit Up
• 4 Alternating DB Snatch
• 8 Sit Up
• 6 Alternating DB Snatch
• 12 Sit Up
• 8 Alternating DB Snatch
• 16 Sit Up
• 10 Alternating DB Snatch
• 20 Sit Up
• Once you get to 10/20 restart from the beginning with 2/4

• 10 Minutes Mobility

3 Sets:

• Banded Star Drill x 8 ea.
• Wt. Ext. Rotation x 10 ea

Strength:

A) 20 Sets: (EMOM)

• Odd Minutes = Bench Press x 2-3 (try to increase the load from last week)
• Even Minutes = Row or AirDyne (pick a set number of meters or calories that will be somewhat challenging to achieve in 40-45 seconds – e.g., if you can row 500 meters in 1:40, you might choose to row 200-220 meters on each even minute)

B) AMRAP in 4 Minutes:

• Strict Handstand Push-Ups

(accumulate as many as possible in four minutes…but keep them strict!)

C) 3 Sets:

• GHD Sit-Ups x 15
• Rest 60 Seconds
• Supine Rows x 8-10 @ 2111
• Rest 60 Seconds

Skill:

• 10 Minutes Mobility