• Banded Glute Activation x 10 ea.
• Side Plank x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 2 Minute)

• Front Squat x 5

B) 3 Sets:

• Hip Ext. x 10-12

Skill:

• 100 Double Unders
• 50 KB Swings
• 25 Thrusters

B) For Time:

• 100 Sit Ups

• 10 Minutes Mobility

• Banded Glute Activation x 10 ea.
• Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

• Set 1 = 5 reps @ 65%
• Set 2 = 4 reps @ 70%
• Set 3 = 3 reps @ 75%
• Sets 4-6 = 3 reps

*Sets 4-6 are drop sets.  For these sets if your 75% is above 285 lbs decrease load 35 lbs.  If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

• DB/KB Stationary Alt. Forward Lunges x 10 ea. (+ 5-10% from heaviest weight used last week)
• Stiff Legged Deadlift x 8 @ 60% of 1 RM Deadlift (If work set was below 220# last week increase weight by 5#, if work sets were above 220# last week increase weight by 10#)

Skill:

• 100 Double Unders
• 50 KB Swings
• 25 Thrusters 95/65

B) For Time:

• 50 Toe to Bar

• Banded Glute Activation x 10 ea.
• Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

• Set 1 = 5 reps @ 65%
• Set 2 = 4 reps @ 70%
• Set 3 = 3 reps @ 75%
• Sets 4-6 = 3 reps

*Sets 4-6 are drop sets.  For these sets if your 75% is above 285 lbs decrease load 35 lbs.  If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

• Back Rack Stationary Alt. Forward Lunges x 10 ea. (+ 5-10% from heaviest weight used last week)
• Stiff Legged Deadlift x 8 @ 60% of 1 RM Deadlift (If work set was below 220# last week increase weight by 5#, if work sets were above 220# last week increase weight by 10#)

Skill:

• 100 Double Unders
• 50 KB Swings 55/35
• 25 Thrusters 95/65

B) For Time:

• 50 Toe to Bar

• 10 Minutes Mobility