• Jump Rope x 20 Seconds
• Hollow and Arch Swing on Pull Up Bar x 5
• Goblet Squat x 5

Strength:

5 Sets:

• Front Squat x 5 @ 21×1

Skill:

• Minute 1 – 20 Seconds Jump Rope + 3-5 Pull Ups/Supine Row
• Minute 2 – 6-10 Over Bar Burpee
• Minute 3 – 8-10 Push Press

• 10 Minutes Mobility

• Jump Rope x 20 Seconds
• Hollow and Arch Swing on Pull Up Bar x 5 (Heels stay together)
• Goblet Squat x 5

Strength:

• 15 Minutes Build to 1 RM Front Squat

Skill:

• Minute 1 – 30 Double-Unders + 10 Pull Ups
• Minute 2 – 10 Burpee Box Jump Overs 24/20
• Minute 3 – 12 Push Press 95/65

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 sets:

• Snatch x 1

*Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B. 12 Sets: (EMOM)

Front Squat + Jerk

• Sets 1-2 – 60%
• Sets 3-4 – 70%
• Sets 5-6 – 75%
• Sets 7-8 – 80%
• Sets 9-10 – 85%
• Sets 11-12 – 90%

*Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.

Skill:

• Minute 1 – 30 Double-Unders + 10 Pull Ups
• Minute 2 – 10 Burpee Box Jump Overs 24/20
• Minute 3 – 12 Push Press 115/75

• 10 Minutes Mobility