• PVC Pass Through x 5 ea.
• Overhead Squat x 10
• Hollow to Arch Rolls x 5 ea.
• Wall Facing Handstand Hold x 30 Seconds

Strength:

A) 4 Sets: (Every 2 Minutes)

• Power Clean + Hang Clean (Just Below Knee) + Jerk

Skill:

• Sled Push (Choose Distance)
• Anchored Abmat Sit Ups (Choose Reps)
• Double Unders (Choose Reps)
• Row for Distance (Choose Distance)

*Each Minute Rotate Through Movements

• 10 Minutes Mobility

• PVC Pass Through x 5 ea.
• Overhead Squat x 10
• Hollow to Arch Rolls x 5 ea.
• Wall Facing Handstand Hold x 30 Seconds

Strength:

4 Sets: (Every 2 Minutes)

• Clean + Hang Clean (Just below Knee) + Jerk x 3 @ 65% of 1RM Clean and Jerk

*Goal to increase wt. each week 5-10#.

Skill:

• Sled Push (Choose Distance)
• Anchored Abmat Sit Ups (Choose Reps)
• Double Unders (Choose Reps)
• Row for Distance (Choose Distance)

*Each Minute Rotate Through Movements

• 10 Minutes Mobility

• PVC Pass Through x 5 ea.
• Overhead Squat x 10
• Hollow to Arch Rolls x 5 ea.
• Wall Facing Handstand Hold x 30 Seconds

Strength:

A) 4 Sets: (Every 2 Minutes)

• Clean + Hang Clean (Just below Knee) + Jerk x 3 @65% of 1RM Clean and Jerk

*Goal to increase wt. each week 5-10#.

B) 4 Sets: (Every 2 Minutes)

• Back Squat x 6 @65%

*Goal to increase each week 10+# if 65% is above 330#, and 5+# if 65% is below 330#.

C) 3 Sets:

• Front Rack Sotts Press x 3

*Select a weight to challenge positions.  Pause for 3 seconds at the bottom of the squat with the bar locked overhead.

Skill:

• Sled Push (Choose Distance)
• GHD Sit Ups (Choose Reps)
• Double Unders (Choose Reps)
• Row for Distance (Choose Distance)

*Each Minute Rotate Through Movements

• 10 Minutes Mobility