• Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

• Front Squat x 3-5

B) 3 Sets: (Every 2 Minutes)

• Back Squat x 3-5

Skill:

• 1 min of Strict Pull ups/Supine Row
• 1 min of DB Hang Squat Clean Thrusters
• 1 min of Row/Air Dyne for Calories
• 1 min of Bench Press
• 1 min of Rest

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

• 4/8 Front Squat/Back Squat @ 80% of 1 RM Front Squat

Skill:

• 1 min of Strict Pull ups
• 1 min of DB Hang Squat Clean Thrusters 50/35
• 1 min of Row/Air Dyne for Calories
• 1 min of Bench Press 135/95
• 1 min of Rest

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

7 Sets Each: (Alternate Minutes)

• Odd Minute  = Kang Squat x 2 (building over 7 sets)

*Kang Squat = Good Morning + Back Squat

• Even Minute = Bench Press x 2 (Building over 7 Sets)

Skill:

• 1 min of Strict Pull ups
• 1 min of DB Hang Squat Clean Thrusters 50/35
• 1 min of Row/Air Dyne for Calories
• 1 min of Bench Press 135/95
• 1 min of Rest

• 10 Minutes Mobility