2 Sets:

• Seal Walk x 20 yards
• 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) 5 Sets: (Every 90 Seconds)

• 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

Skill:

• 1 Deadlift @ 70% of 1 RM Clean & Jerk
• 1 Power Clean
• 1 Front Squat
• 5 Burpee + 2 Lateral Jump over bar

• Mobility

2 Sets:

• Seal Walk x 20 yards
• 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) 5 Sets: (Every 90 Seconds)

• 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

Skill:

• 1 Deadlift @ 70% of 1 RM Clean & Jerk
• 1 Power Clean
• 1 Front Squat
• 5 Burpee + 2 Lateral Jump over bar

• Mobility

2 Sets:

• 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) 5 Sets: (Every 90 Seconds)

• 2 Tempo Snatch (8 second count from floor to high hang.  At the 8 second mark you should be at the high hang position then explode)

B) 5 Sets: (Every 90 Seconds)

• 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

C) 5 Sets:

• Clean Pull x 2 @ 90-95-100-105-110%

D) 6 Sets:

Front Squat

• Set 1 = 6 Reps @ 72.5%
• Set 2 = 4 Reps @ 77.5
• Set 3 = 3 Reps @ 82.5%
• Set 4 = 3 Reps @ 87.5%
• Set 5 = 4 Reps @ 82.5
• Set 6 = 6 Reps @ 75%

E) 3 Sets:

• Reverse Lunge x 6 @47.5% of 1RM Back Squat
• Stiff Legged Deadlift x 6 @70%
• GH Raises x 6 AHAP

Skill:

• Mobility