• Dynamic Warm Up

Strength:

3 Sets:(Every 90 Seconds)

• Front Squat x 4-6

3 Sets:(Every 90 Seconds)

• Back Squat x 4-6

Skill:

• 10-15 KB Swings
• 10-15 Power Cleans
• 10-15 Box Jump/Step Up

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets:(Every 3:30)

• 7/13 Front Squat/Back Squat @ 70% of 1RM Front Squat

*Complete 7 Front Squats @ 70% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 70% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Skill:

“Whittman”

7 Rds For Time:

• 15 KB Swings 55/35
• 15 Power Cleans 95/65
• 15 Box Jump 24/20

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) Take 15 minutes to build to a “heavy” Snatch
*(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

B) Take 15 minutes to build to a “heavy” Clean & Jerk
*(as with snatch, let feel dictate the load)

C) 3 Sets:

• Deadlift x 6 @ 75-80% of your 1-RM (if known)
• Rest 20 seconds
• Strict Handstand Push Ups x Max Reps
• Rest 3 minutes

Skill:

• 10 Minutes Mobility