• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Depth jump to broad jump x 5

Strength:

Skill:

• 12 Hang Clean and Jerk
• 400m Run
• Rest 2 Minutes

Rest 5 minutes

B) 3 Rds For Reps:

• 15 Back Squat
• 1 Minute Burpee Pull Ups
• Rest 2 Minutes

• Mobility

• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Depth jump to broad jump x 5

Strength:

Skill:

• 12 Hang Clean and Jerk 95/65
• 400m Run
• Rest 2 Minutes

*Goal is to perform 400m run each set faster.

Rest 5 minutes

B) 3 Rds For Reps:

• 15 Back Squat 155/105
• 1 Minute Burpee Muscle Up (Chest to Bar Pull Up)
• Rest 2 Minutes

• Mobility

• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Depth jump to broad jump x 5

Strength:

6 Sets:

• Front Squat w/3 second pause in bottom x 3 (work up to 75% of 1RM over 6 sets)

Skill:

• 16 Hang Clean and Jerk 95/65
• 2 Minute Airdyne for Distance
• Rest 2 Minutes

Rest 5 minutes

B) 3 Rds For Reps:

• 20 Back Squat 185/125
• 1 Minute Burpee Muscle Ups
• Rest 1 Minutes

*Goal for part A is to go unbroken on barbell increase distance on bike each set but push your threshold. For part B bar must come from floor, don’t drop the bar get the squats done, on the burpee muscle ups stay consistent but push you pace.

• Mobility