• Dynamic Warm Up

Strength:

4 Sets:

• Low Bar Box Squat x 5 @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
• Band Pull a Parts x 10

Skill:

• Minute 1 – 12-20 AbMat Sit Up
• Minute 2 – 100-200m Run
• Minute 3 – 4-8 Pull Up/8-12 Supine Row

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

• Low Bar Box Squat x 5 @ 62-64% of 1 RM @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
• Band Pull a Part x 10

Skill:

• Minute 1 – 15-25 AbMat Sit Up/8-12 Toe to Bar (Alternate Sets)
• Minute 2 – 150-200m Run
• Minute 3 – 3-7 Muscle Up

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

• Clean & Jerk x 1 rep

60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+

B) 5 sets: (Every 2 Minutes)

• Push Press x 3

Build to a 3-RM push press.

Skill:

• Minute 1 – 20-25 AbMat Sit Up/10-15 Toe to Bar (Alternate Sets)
• Minute 2 – 200m Run
• Minute 3 – 4-7 Muscle Up

• 10 Minutes Mobility