3 Sets:

• Banded Lateral Steps x 10 ea
• Goblet Squat x 10
• 50m Run

Strength:

4 Sets: (Every 90 Seconds)

• Power Clean + Thruster
• Box Jump x 5

Skill:

• 10 Minutes Front Rack Mobility

3 Sets:

• Banded Lateral Steps x 10 ea
• Goblet Squat x 10
• 50m Run

Strength:

EMOM For 8 Minutes:

• Power Clean + Front Squat + Thurster

Skill:

• 10 Minutes Front Rack Mobility

3 Sets:

• Banded Lateral Steps x 10 ea
• Goblet Squat x 10
• 50m Run

Strength:

8 Sets:

• High Bar Back Squat x 4 @80%

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

Skill:

• 10 Minutes Front Rack Mobility