3 Rds NFT:

• 15 Sit Ups
• 10 Supine Row
• 5 Overhead Squat (PVC)

Strength:

4 Sets: (Top Every 2 Minutes)

• Overhead Barbell Shrugs x 6-8
• Overhead Squat x 6-8 @ 3111 (3 Sec dwn, 1 sec pause, 1 sec up, 1 sec pause)
• Plank Hold x 30 Seconds

Skill:

• 15 Overhead Squat
• Rest 30 Seconds
• 21 Pull Ups/Supine Row
• Rest 30 Seconds
• 12 Overhead Squat
• Rest 30 Seconds
• 15 Pull Ups/Supine Row
• Rest 30 Seconds
• 9 Overhead Squat
• Rest 30 Seconds
• 9 Pull Ups/Supine Row

•  5 Minutes Groin/Hip Mobility Each Side

3 Rds NFT:

• 15 Sit Ups
• 10 Supine Row
• 5 Overhead Squat

Strength:

5 Sets: (Top every 2 Minutes)

• Overhead Squat x 3 @2111 (2 Sec dwn, 1 sec pause, 1 sec up, 1 sec pause)
• Double Unders x 20-30

Skill:

For Time:

• 21 Overhead Squat 95/65
• 42 Pull Ups
• 15 Overhead Squat
• 30 Pull Ups
• 9 Overhead Squat
• 18 Pull Ups

•  5-8 Minutes Groin/Hip Mobility

3 Rds NFT:

• 10 Toe To Bar
• 5 High Hang Snatch High Pulls
• 5 Muscle Snatch
• 5 Overhead Squat
• 10 Supine Row

Strength:

6 Sets: (Every 2 Minutes)

• High Bar Back Squat x 6 @70% of 1 RM

Skill:

For Time:

• 21 Power Snatch 75/55
• 42 Pull Ups
• 15 Power Snatch
• 30 Pull Ups
• 9 Power Snatch
• 18 Pull Ups

•  5 Groin/Hip Mobility Each Side