2 Sets:

• Plank Hold on Forearms x 1 Minute
• Glute Activation Series x 10 ea.
• Cossack Squats x 5 ea.
• Tuck Jump x 5

Strength:

Perform After WOD

3 Sets: (Every 2 Minutes)

• Front Squat x 2-4

3 Sets: (Every 2 Minutes)

• Back Squat x 2-4

Skill:

• Thruster
• Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

• 10 Power Snatch
• 20 Double Unders

• Mobility

2 Sets:

• Plank Hold on Forearms x 1 Minute
• Glute Activation Series x 10 ea.
• Cossack Squats x 5 ea.
• Tuck Jump x 5

Strength:

Perform After WOD

5 Sets:(Every 2:30)

• 3/6 Front Squat/Back Squat @ 85% of 1RM Front Squat

Skill:

• Thruster 95/65
• Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

• 10 Power Snatch 75/55
• 20 Double Unders

• Mobility

2 Sets:

• Plank Hold on Forearms x 1 Minute
• Glute Activation Series x 10 ea.
• Cossack Squats x 5 ea.
• Tuck Jump x 5

Strength:

A) 4 Sets:

• Back Squat with a 3 Second Pause in bottom position x 4 @60-65%

B) 4 Sets:

• Tempo Front Squat x 6 @ 4111 @ 60-65% of 1 RM

• Good Mornings x 10 @ 35-40% of 1RM Back Squat

Skill:

• 30 DB Clean and Jerk @ 33% of Your Body weight in each hand

*If you are between weights, round up.

• Mobility