• Dynamic Warm Up

Strength:

A) 3 Sets:

• Bulgarian Split Squat x 8-10 ea.
• Supine Row x 10-12 @2111 (2 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

B) 3 Sets: (Use this to warm up for WOD)

• 3 Deadlift
• 2 Hang Power Clean
• 1 Shoulder to Overhead

Skill:

• 12 Deadlift
• 9 Hang Power Clean
• 6 Shoulder to Overhead

• Mobility

• Dynamic Warm Up

Strength:

3 Sets:

• Bulgarian Split Squat x 8-10 ea.
• Supine Row x 10-12 @2111 (2 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

3 Sets: (Use this to warm up for WOD)

• 3 Deadlift
• 2 Hang Power Clean
• 1 Shoulder to Overhead

Skill:

5 Rds For Time:

• 12 Deadlift 155/105
• 9 Hang Power Clean
• 6 Shoulder to Overhead

• Crossover Symmetry Iron Scap

• Dynamic Warm Up

Strength:

B) 3 Sets:

• Bulgarian Split Squat x 8-10 ea.
• Supine Row x 10-12 @2111 (2 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

Skill:

A) For Time:

• 1-2-3-4-5-6-7-6-5-4-3-2-1 UB Muscle Ups For Time

(If your not going to be able to complete this in under 10 minutes, scale it back to a number in which you can)

5 Rds For Time:

• 12 Deadlift 155/105
• 9 Hang Power Clean
• 6 Shoulder to Overhead

• Mobility