• Dynamic Warm Up

Strength:

3 Sets:

• Back Squat x 6-8 @21X1

Skill:

• Run 100m
• 5 Hang Clean 95/65

Rest 2 Minutes

For Time: (5 Minute Cap)

• 50 Burpee Box Jump

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets:

Back Squat

• Set 1 = 10 @ 60%
• Set 2 = 8 @ 70%
• Set 3 = 8 @ 75%
• Set 4 = 8 @ 80%

Skill:

• Run 100m
• 1 Hang Clean (Power or Full)

*Hang Cleans will be performed as a ladder.  Men’s weight starts at 115# and increases by 10# with each successful lift.  Women’s weight will start at 55# and will also increase 10# with each successful lift.  If an athlete misses a lift, they must subtract 10# from the bar.

Rest 2 Minutes

For Time: (5 Minute Cap)

• 70 Burpee Box Jump

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

3 Sets:

• Body Weight/75% BW Bench Press x ME
• Rest 2 Minutes between Sets (No Longer)

Skill:

• Mobility