• Evil Wheel x 10
• Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
• Band Resisted Squat w/3 sec pause x 10
• High as Possible Wall Ball x 5

Strength:

A) 10 Sets: (EMOM)

• Clean Deadlift + Crack Knees, Pause in High Hang for 1 sec then Power Clean + Bar Back to Mid Thigh pause for 1 sec, then Power Clean + 5 Second count down to floor, then Power Clean

*Build throughout, don’t go over 70%.  Focus on technique and positions.

Skill:

• 9 Sumo Deadlift High Pulls 95/65
• 7 Hang Power Clean
• 5 Burpee

• Mobility

• Evil Wheel x 10
• Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
• Band Resisted Squat w/3 sec pause x 10
• Kneeling Jump/High as Possible Wall Ball x 5

Strength:

A) 10 Sets: (EMOM)

• Clean Deadlift + Crack Knees, Pause in High Hang for 1 sec then Power Clean + Bar Back to Mid Thigh pause for 1 sec, then Power Clean + 5 Second count down to floor, then Power Clean

*Build throughout, don’t go over 70%.  Focus on technique and positions.

Skill:

• 9 Sumo Deadlift High Pulls 95/65
• 7 Hang Power Clean
• 5 Burpee

• Mobility

• Evil Wheel x 10
• Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
• Band Resisted Squat w/3 sec pause x 10
• Kneeling Jump x 5

Strength:

A) 10 Sets: (EMOM)

• Clean Deadlift + Crack Knees, Pause in High Hang for 1 sec then Power Clean + Bar Back to Mid Thigh pause for 1 sec, then Power Clean + 5 Second count down to floor, then Power Clean

*Build throughout, don’t go over 70%.  Focus on technique and positions.

B) 5 Sets:

• Clean Pull x 3 @ 85-90-95-100-100

D) 4 Sets:

• Tempo 1 1/4 Front Squat x 6 (4 Sec down, up 1/4, back down, stand up) @65-70-75-75%

E) 3 Sets:

• Reverse Lunge x 6 @45% of 1RM Back Squat
• Stiff Legged Deadlift x 6 @60%
• GH Raises x 6 AHAP

Skill:

• Mobility