AMRAP in 4 Minutes:

• Wall Ball x 8
• Broad Jump x 4
• Push Up x 8

Strength:

4 Sets:

• High Bar Back Squat x 6-8 @ 21X1

Skill:

• Deadlift
• Burpee

• 10 Minutes Mobility

AMRAP in 4 Minutes:

• Wall Ball x 8
• Broad Jump x 4
• Push Up x 8

Strength:

4 Sets: (Every 2:30)

• High Bar Back Squat x 3 @ 90%

Skill:

“Donny”

21-15-9-9-15-21 for time:

• Deadlift 225/155
• Burpee

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer 2″, 4″, 6″
• Snatch Drop x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Forward/5 Back Ward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) 4 Sets:(EMOM)

• Drop Snatch x 1 rep

B) 8 sets: (Every 2 Minutes)

• Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

C) 8 sets: (Every 2 Minutes)

• Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

D) 3 Sets:

Back Squat

• Set 1 – 5 reps @ 65-70%
• Set 2 – 3 reps @ 75-80%
• Set 3 – 1 rep @ 85-90%

D) 5 Sets: (Every 2 minutes)

• Back Squat x 1 rep @ 90-95%

Skill:

• 10 Minutes Mobility