• 50 Russian KB Swings

Strength:

A) 5 Sets: (Every 90 Seconds)

• Push Press + Push Jerk x 3 @65% of 1 RM Clean & Jerk

*1 Push Press = 1 Push Jerk = 1 Rep

B) 3 Sets:

• Strict Pull Up x 4-6

C) 2 Sets:

• Cuban Press x 10
• Bent Over Barbell Row x 8
• Band Pull a Parts x 20

Skill:

• 3 Push Up
• 20 Double Unders
• 6 Push Up
• 20 Double Unders
• 9 Push Up
• 20 Double Unders
• 12…15…18…

• 10 Minutes Mobility

• 50 Russian KB Swings

Strength:

A) 5 Sets: (Every 90 Seconds)

• Push Press + Push Jerk x 3 @ 65% of 1 RM Clean & Jerk

*1 Push Press = 1 Push Jerk = 1 Rep

B) 3 Sets: (Every 90 Seconds)

• Wt. Strict Pull Up x 6 (AHAP)

C) 2 Sets:

• Cuban Press x 10
• Bent Over Barbell Row x 8 @ 65% of 1 RM Snatch
• Band Pull a Parts x 20

Skill:

• 3 Ring Push Up
• 20 Double Unders
• 6 Ring Push Up
• 20 Double Unders
• 9 Ring Push Up
• 20 Double Unders
• 12…15…18…

• 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

• Snatch Pull + Power Snatch + Hang Snatch (Just Below Knee) @ 60% of 1RM

B1) 4 Sets: (Every 2:30)

Back Squat

• Set 1 = 5 Reps @ 70%
• Set 2-4 = 5 Reps @ Drop Wt. of 25# if 70% is below 440#, and 35# if 70% is above 440#

B2) 4 Sets:

• Wt. Strict Pull Up x 6 (AHAP)

C) 2 Sets:

• Cuban Press x 10
• Bent Over Barbell Row x 8 @ 65% of 1 RM Snatch
• Band Pull a Parts x 20

D) 3 Sets:

• Isometric Back Ext. Hold x 45 Seconds
• Multi Directional Lunge x 45 Seconds Ea.

Skill:

• 3 Ring Push Up
• 20 Double Unders
• 6 Ring Push Up
• 20 Double Unders
• 9 Ring Push Up
• 20 Double Unders
• 12…15…18…

• 10 Minutes Mobility