• Side Plank x 30 seconds each
• Band Pull a Parts x 20
• Cossack Squat x 10 ea.
• Overhead Medball Toss x 5

Strength:

4 Sets:

Tempo Front Squat x 5 (Tempo @41×1)

• Set 1 = 55%
• Set 2 = 60%
• Set 3 = 63%
• Set 4 = 65%

Skill:

• 6 Pull Ups
• 9 Hang Power Clean
• 400m Run
• Rest 2 Minutes

*Goal for part A is to perform each 400m run faster.

Rest 5 Minutes:

B) 3 Sets Each For Time:

• 12 Thrusters
• 12 Burpee Over Bar
• Rest 2 Minutes

*Goal for B is to go all out each set, don’t hold back

• Mobility

• Side Plank x 30 seconds each
• Band Pull a Parts x 20
• Cossack Squat x 10 ea.
• Overhead Medball Toss x 5

Strength:

4 Sets:

Tempo Front Squat x 5 (Tempo @41×1)

• Set 1 = 55%
• Set 2 = 60%
• Set 3 = 63%
• Set 4 = 65%

Skill:

• 9 Pull Ups (Chest to Bar if you have them)
• 12 Hang Power Clean 135/95
• 400m Run
• Rest 2 Minutes

*Goal for part A is to perform each 400m run faster.

Rest 5 Minutes:

B) 3 Sets Each For Time:

• 15 Thrusters 95/65
• 15 Burpee Over Bar
• Rest 2 Minutes

*Goal for B is to go all out each set, don’t hold back

• Mobility

• Side Plank x 30 seconds each
• Band Pull a Parts x 20
• Cossack Squat x 10 ea.
• Overhead Medball Toss x 5

Strength:

A) 6 Sets:

• Pause Front Squat x 3 (3 Seconds pause in bottom, work up to 72% over the 6 sets)

Skill:

• 9 Chest to Bar Pull Ups
• 15 Hang Power Clean 145/105
• 2 Minute Max distance on Airdyne
• Rest 2 Minutes

*Goal for part A is to increase distance biked each set.

Rest 5 Minutes:

B) 4 Sets Each For Time:

• 15 Thrusters 95/65
• 15 Calorie Row
• Rest 2 Minutes

*Goal for B is to go all out each set, don’t hold back

• Mobility