3 sets:

• Muscle Clean x 3
• Hang Clean x 3
• Push Press x 3
• Push Jerk x 3
• Banded Star Drill x 6 ea

Strength:

3 Sets:

• Front Squat x 2-4

3 Sets:

• Back Squat x 2-4

Skill:

With a Partner Perform 5 Sets Each For Time:

• 9 Deadlift
• 6 Hang Clean
• 3 Push Jerk

• 10 Minutes Mobility

3 sets:

• Muscle Clean x 3
• Hang Clean x 3
• Push Press x 3
• Push Jerk x 3
• Banded Star Drill x 6

Strength:

5 Sets:(Every 2:30)

• 3/6 Front Squat/Back Squat @ 85% of 1RM Front Squat

Skill:

With a Partner Perform 5 Sets Each For Time:

• 12 Deadlift
• 9 Hang Clean
• 6 Push Jerk

*Partners will alternate complete Rds.

• 10 Minutes Mobility

3 sets:

• Banded Star Drill x 8 ea
• Banded Plank Star Drill x 8 ea.

Strength:

A) Take exactly 10 minutes to build to today’s “heavy” Strict Shoulder Press
then…
Take exactly 10 minutes to build to today’s “heavy” Push Press

B) 2 Sets for times:

• 400m Run
• 25 Shoulder to Overhead 95/65
• Rest 3 minutes

C) 4 Sets: (Every 2 Minutes)

Back Squat

• Set 1 – 6 reps @ 65%
• Set 2 – 4 reps @ 75%
• Set 3 – 2 reps @ 85%
• Set 4 – Max Reps @ 80%

*Max reps sets terminate with any excessive pausing at the top of the lift. Any pause longer then 2 seconds terminates the set.

Skill:

• 10 Minutes Mobility