• Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

• Front Squat x 2-3
• Strict/Negative Pull Ups x 4-6 (If you have strict pull ups perform @ 20X1, if you don’t perform negative pull ups @ 40X1)

Skill:

• 21 Deadlift
• 21 Handstand Push Up
• 15 Power Clean
• 15 Ring Dips
• 9 Thruster
• 9 Pull Up
• 9 Deadlift
• 9 Handstand Push Up
• 15 Power Clean
• 15 Ring Dip
• 21 Thruster
• 21 Pull Up

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

• 2/4 Front Squat/Back Squat @ 100% of max Front Squat
• Strict Pull Ups x 4-6 @20X1 (Up Fast, 1 second pause, 2 seconds down, 0 pause)

Skill:

• 21 Deadlift 225/155
• 21 Handstand Push Up
• 15 Power Clean 135/95
• 15 Ring Dips
• 9 Thruster 95/65
• 9 Pull Up
• 9 Deadlift 225/155
• 9 Handstand Push Up
• 15 Power Clean
• 15 Ring Dip
• 21 Thruster
• 21 Pull Up

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) Take 15 minutes to build to today’s “heavy” Push Jerk

B) For time:

• 25 Shoulder to Overhead 115/75
• 5 Muscle Ups
• 20 Shoulder to Overhead
• 4 Muscle Ups
• 15 Shoulder to Overhead
• 3 Muscle Ups
• 10 Shoulder to Overhead
• 2 Muscle Ups
• 5 Shoulder to Overhead
• 1 Muscle Up

C) 4 Sets (Every 2:30)
Back Squat

• Set 1 – 6 reps @ 70%
• Set 2 – 4 reps @ 80%
• Set 3 – 2 reps @ 90%
• Set 4 – Max Reps @ 85%

*Max reps sets terminate with any excessive pausing at the top of the lift. Take no more than 2 seconds at the top of the lift to breathe, brace and start then descent for the next rep

Skill:

• 10 Minutes Mobility