• Medball Russian Twist x 20
• PVC Pass Through x 10
• Banded Overhead Squat x 10
• Single Arm Russian KB Swing x 12 ea.

Strength:

4 Sets:

• Tempo Overhead Squat x 3 (2 Seconds down, 1 second pause, up, 1 Second pause)

*Goal to increase 5-10# from last week.

Skill:

• 9 Box Jump
• 7 Push Press
• 5 Toe to Bar

• Mobility

• Medball Russian Twist x 20
• PVC Pass Through x 10
• Banded Overhead Squat x 10
• Single Arm Russian KB Swing x 12 ea.

Strength:

4 Sets:

• Tempo Overhead Squat x 3 (2 Seconds down, 1 second pause, up, 1 Second pause)

*Goal to increase 5-10# from last week.

Skill:

AMRAP in 18 Minutes: 

• 15 Box Jump 24/20
• 12 Push Press 115/75
• 9 Toe to Bar

• Mobility

• Medball Russian Twist x 20
• PVC Pass Through x 10
• Banded Overhead Squat x 10
• Single Arm Russian KB Swing x 12 ea.

Strength:

A) 4 Sets:

• 3 Snatch Balance + 2 Snatch

B) 5 Sets:

• Snatch Grip Deadlift x 3

C) 5 Sets:

• Front Squat
• Sets 1-2 = 3
• Sets 3-5 = 2
• Weighted Muscle Up x 5

*Use heaviest weight as long as form is good and you’re able to complete the given rep scheme.

Skill:

AMRAP in 18 Minutes: 

• 15 Box Jump 24/20
• 12 Push Press 115/75
• 9 Toe to Bar

• Mobility