Dynamic Warm Up

Strength:

3 Sets:

• Bench Press x 4

*Increase 5 LB from last week

Skill:

Skill:

40 Row Calories (Buy In)

3 Rds

• 15 Wall Ball
• 12 DB Shoulder to Overhead
• 9 Pull Up

40 Burpee (Cash Out)

• Mobility

Dynamic Warm Up

Strength:

3 Sets:

Bench Press

• Set 1 = 3 Reps @70%
• Set 2 = 3 Reps @80%
• Set 3 = 3+ @90%

*Percentages based off 90% + 5# of 1RM

Skill:

For Time:

50 Row Calories (Buy In)

3 Rds

• 21 Wall Ball
• 15 DB Shoulder to Overhead
• 9 Pull Up

50 Burpee (Cash Out)

• Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets:

• 3 Position Power Snatch (Top to Bottom, Up to 75%)

B) 4 Sets:

• 3 Position Power Clean (Top to Bottom, Up to 75%)

Skill:

• Wall Ball (30/20)
• Handstand Push Up
• L-Pull Up
• Row Calories
• 15 yard Handstand Walk

Rest 2 Minutes Between Sets

• Mobility