• DB YTA x 10 ea.
• Partner Handcuff Stretch x :30 Seconds Ea.
• Bar Taps x 5
• Ring Swings x 5

Strength:

A) 4 Sets: (EMOM)

• Power CLEAN + Front Squat  & PUSH JERK

*Start at 65% of 1RM C&J.  Keep the weight consistent across all working sets.  Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220#

B) 4 Sets: (Every 2 Minutes)

• Front Squat x 4 @75% of 1RM

Skill:

• Double Unders
• Overhead Squat
• Strict Pull Ups
• Alt. Lunges
• Rest

*Alternate movements.

• 10 Minutes Mobility

• DB YTA x 10 ea.
• Partner Handcuff Stretch x :30 Seconds Ea.
• Bar Taps x 5
• Ring Swings x 5

Strength:

A) 4 Sets: (EMOM)

• CLEAN + HANG CLEAN & PUSH JERK

*Start at 65% of 1RM C&J.  Keep the weight consistent across all working sets.  Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220#

B) 4 Sets: (Every 2 Minutes)

• Front Squat x 4 @75% of 1RM

Skill:

• Double Unders
• Overhead Squat 105/70
• Muscle Ups/Strict Pull Ups
• Pistols/Alt. Lunges
• Rest

• DB YTA x 10 ea.
• Partner Handcuff Stretch x :30 Seconds Ea.
• Bar Taps x 5
• Ring Swings x 5
• Skin the Cat x 1

Strength:

A) 4 Sets: (Every 2 Minutes)

• CLEAN + HANG CLEAN & PUSH JERK + 2 OHS

Start at 65% of 1RM C&J.  Keep the weight consistent across all working sets.  Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220#

B) 4 Sets: (Every 2 Minutes)

• TEMPO FRONT SQUAT x 3 @3131

Start at 70% of your 1RM Front Squat.  3 second eccentric, 1 second isometric, 3 second concentric. Target 10# increase / week if work sets are above 265# Target 5# increase / week if work sets are below 265#

C) 4 Sets: (Every 2 Minutes)

• SUMO DEADLIFT x 5

Work to 80% of your 1RM Deadlift. Keep weight consistent across all working sets. Target 10# increase / week if work sets are above 330# Target 5# increase / week if work sets are below 330#

Skill:

• Double Unders
• Overhead Squat 135/95
• Muscle Ups
• Pistols
• Rest

• 10 Minutes Mobility