• Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

• Close Grip Bench Press x 3
• 30-45 Seconds Double Unders

Skill:

• Toe to Bar
• Push Up

Rest 2 minutes..Then

B) For Time:

50 Burpees

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

• Close Grip Bench Press x 3
• 30-45 Seconds Double Unders

Skill:

• Toe to Bar
• Push Up

Rest 2 minutes..Then

B) For Time:

• 50 Burpees

• 10 Minutes Mobility

2 sets NFT:

• Nose-to-Wall Handstand Hold x 60 seconds
• L-Sit x 45 seconds

Strength:

A) 5 Sets: (Every 2:30_
Front Squat

• Set 1 – 5 reps @ 60% of 1-RM
• Set 2 – 4 reps @ 70%
• Set 3 – 3 reps @ 80%
• Set 4 – 2 reps @ 90%
• Set 5 – 5 reps @ 80%
• Rest 2 minutes between sets

B) 6 sets of: (Every 90 Seconds)

• 2-Position Snatch (one from the floor, above knee)

Build in loads based on speed and mechanics.

Skill:

• Mobility