AMRAP in 4 Minutes:

• Single x 50
• Wall Ball x 10
• MB Push Up x 10

Strength:

4 Sets:

• Deadlift x 5
• KB Swing x 12-15
• DB Bent Over Row x 10
• Rest 2:30 Minutes

Skill:

• 10 Minutes Mobility

AMRAP in 4 Minutes:

• Double Unders x 20-30
• Wall Ball x 10
• MB Push Up x 10

Strength:

4 Sets:

• Deadlift x 5
• KB Swing x 15-20
• Wt. Strict Pull Up x 5
• Rest 2:30

Skill:

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

• High Hang Clean + Clean

Please drop the weight after the high hang clean, then reset and clean.

B) 6 Sets: (Every 2 Minutes)

Front Squat

• Set 1 – 3 reps @ 75%
• Set 2 – 2 reps @ 80%
• Set 3 – 1 rep @ 85%
• Set 4 – 3 reps @ 80%
• Set 5 – 2 reps @ 85%
• Set 6 – 1 rep @ 90%

Skill:

• 10 Minutes Mobility