• Banded Glute Activation Series x 10ea.
• Seated Elbow on Knee External Rotation x 8 ea.

Strength:

Optional After WOD

4 Sets: (Every 2:30)

• Front Squat x 4

Skill:

• Deadlift
• Bench Press
• Squat Clean

Athlete A will start at deadlifs, athlete B will start at bench press and athlete C will start at squat clean.  Each athlete will perform 10 reps then rotate to the next exercise.  Once they return to the exercise in which they first started they will then perform 9 reps and then rotate.  This will continue until all athletes have performed the round on 1 rep for each exercise.  ONLY 1 ATHLETE MAY WORK AT A GIVEN EXERCISE.  ALL ATHLETES MUST BE FINISHED WITH THEIR EXERCISE BEFORE THE OTHER PARTNERS CAN ROTATE.

• 10 Minutes Mobility

• Banded Glute Activation Series x 10ea.
• Seated Elbow on Knee External Rotation x 8 ea.

Strength:

Optional After WOD

A) 6 Sets: (Sets 1-3 Every 2 Minutes)

Front Squat

• Set 1 = 4 Reps @65-70%
• Set 2 = 3 Reps @75-77%
• Set 3 = 2 Reps @80-83%
• Set 4 = 1 Reps @85-88%
• Set 5 = 1 Rep @90%
• Set 6 = 1 Rep

Skill:

• Deadlift 265/180
• Bench Press 175/120
• Squat Clean 125/85

Athlete A will start at deadlifs, athlete B will start at bench press and athlete C will start at squat clean.  Each athlete will perform 10 reps then rotate to the next exercise.  Once they return to the exercise in which they first started they will then perform 9 reps and then rotate.  This will continue until all athletes have performed the round on 1 rep for each exercise.  ONLY 1 ATHLETE MAY WORK AT A GIVEN EXERCISE.  ALL ATHLETES MUST BE FINISHED WITH THEIR EXERCISE BEFORE THE OTHER PARTNERS CAN ROTATE.

• Banded Glute Activation Series x 10ea
• Seated Elbow on Knee External Rotation x 8 ea.

Strength:

Perform After WOD

A) 5 Sets: (Every 90 Seconds)

Cluster (Squat Clean Thruster)

• Set 1 = 3 Reps @60%
• Set 2 = 2 Reps @ 65%
• Set 3 = 1 Rep @ 70%
• Set 4 = 1 Rep @75%
• Set 5 = 1 Rep @ 80%

*Percentages are base of 1RM Clean and Jerk

B) 5 Sets: (Sets 1-3 Every 2 Minutes)

Front Squat

• Set 1 = 4 Reps @65-70%
• Set 2 = 3 Reps @75-77%
• Set 3 = 2 Reps @80-83%
• Set 4 = 1 Reps @85-88%
• Set 5 = 1 Rep @90%

• Deadlift 305/215
• Bench Press 205/125
• Squat Clean 155/105

Athlete A will start at deadlifs, athlete B will start at bench press and athlete C will start at squat clean.  Each athlete will perform 10 reps then rotate to the next exercise.  Once they return to the exercise in which they first started they will then perform 9 reps and then rotate.  This will continue until all athletes have performed the round on 1 rep for each exercise.  ONLY 1 ATHLETE MAY WORK AT A GIVEN EXERCISE.  ALL ATHLETES MUST BE FINISHED WITH THEIR EXERCISE BEFORE THE OTHER PARTNERS CAN ROTATE.

• Mobility