• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

Skill:

• 20 Split Squat Switch
• 10 Handstand Push Ups
• 10 Toe to Bar
• 15 Box jump (must step down) 24/20
• 10 Chest to Bar Pull Up
• 20 yard Handstand walk (30 Seconds HS Hold against wall/Bear Crawl)
• 20 Sit Up

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

Skill:

• 20 Split Squat Switch
• 10 Handstand Push Ups
• 10 Toe to Bar
• 15 Box jump (must step down) 24/20
• 10 Chest to Bar Pull Up
• 20 yard Handstand walk (30 Seconds HS Hold against wall/Bear Crawl)
• 20 Sit Up

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

A) For Time

• 20 Push Jerk with heaviest weight used from last week

B) 3 Sets:

Tng Sumo Deadlift High Pull x 10 @135/95

Skill:

20 Split Squat Switch
20 Handstand Push Ups
20 Toe to Bar
20 Box jump (must step down) 24/20
20 Chest to Bar Pull Up
20 yard Handstand walk
20 GHD Sit Up

• Mobility