• Side Plank Hip Lifts x 10-15
• Bent Over weighted YTW x 10 each
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

• Hang Power Clean + Front Squat + Clean

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

B) 3 Sets:

• 6-8 Hip Extension  + 20 Seconds Iso Hold at top
• Single Leg Heel on Bench Hip Bridge x 10 ea.

C) 3 Sets:

• 12 Alternating Weighted Kossack Squat
• 50 yard Single Arm Overhead Carry
• 30 Seconds Double KB Front Rack Hold

Skill:

• Mobility

• Side Plank Hip Lifts x 10-15
• Bent Over weighted YTW x 10 each
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

• Hang Power Clean + Front Squat + Clean

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

B) 3 Sets:

• 6-8 Hip Extension  + 20 Seconds Iso Hold at top
• Single Leg Heel on Bench Hip Bridge x 10 ea.

C) 3 Sets:

• 12 Alternating Weighted Kossack Squat
• 50 yard Single Arm Overhead Carry
• 30 Seconds Double KB Front Rack Hold

Skill:

• Mobility

• Side Plank Hip Lifts x 10-15
• Bent Over weighted YTW x 10 each
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

Perform After WOD

3 Sets:

• 12 Alternating Weighted Kossack Squat
• 50 yard Single Arm Overhead Carry
• 30 Seconds Double KB Front Rack Hold

Skill:

5-1

• Deadlift 315/205
• Ring Muscle Up

5-1

• Clean and Jerk 225/155
• Handstand Push Up

5-1

• Squat Snatch 135/95
• Over Bar Burpee

• Mobility