2 Sets:

• High Hang Muscle Clean x 3
• Hands Free Front Rack Jerk Dip x 3
• Push Press x 3
• Push Jerk x 3

Strength:

5 Sets: (Every 90 Seconds)

• Hang Power Clean + Dip + Push Press + Push Jerk

Skill:

• 200m Run
• 6 DB Push Press
• 12 Push Ups
• 200m Run

• 10 Minutes Mobility

2 Sets:

• High Hang Muscle Clean x 3
• Hands Free Front Rack Jerk Dip x 3
• Push Press x 3
• Push Jerk x 3

Strength:

5 Sets: (Every 90 Seconds)

• Hang Power Clean + Dip + Push Press + Push Jerk

Skill:

• 200m Run
• 6 Handstand Push Ups
• 9 Dips
• 12 Push Ups
• 200m Run

*If you can perform the gymnastic movements strict please do.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

• Jerk from Behind the Neck x 1 (Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B) 5 Sets: (Every 2:30)

Shoulder Press

• Set 1 – 5 reps @ 80-85%
• Set 2 – 4 reps @ 85-90%
• Set 3 – 3 reps @ 90-95%
• Set 4 – 2 reps @ 95-98%
• Set 5 – 1 rep @ 100-105%

Skill:

• 200m Run
• 6 Strict Handstand Push Ups
• 9 Strict Dips
• 12 Push Ups
• 200m Run

• 10 Minutes Mobility