• 400m Run
• 20 Lunges
• 20 Push Ups

Strength:

4 Sets:

• Front Squat x 6-8 @ 20X1
• Supine Row x 8-10 @ 2111

Skill:

• 12 Wall Squats
• 12 Burpee
• 12 Sit Ups

• 10 Minutes Mobility

• 400m Run
• 20 Lunges
• 20 Push Ups

Strength:

4 Sets:

• Front Squat x 4 @ 75%
• Wt. Pull Up x 4-6

Skill:

• 12 Wall Squats
• 12 Burpee
• 12 Sit Ups

• 10 Minutes Mobility

3 Sets NFT:

• Wall Squat x 8-10
• Toe to Bar From L-Sit x 6-10

Strength:

A) 5 Sets: (Every 2:30)

• Front Squat x 1 rep

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B) 10 Sets: (Every 90 seconds)

• Snatch x 1 rep

Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

C) Back Squat (Every 2:30)

• Set 1 – 5 reps @ 65-70%
• Set 2 – 3 reps @ 75-80%
• Set 3 – 1 rep @ 85-90%

D) 6 Sets: (Every 2 Minutes)
Back Squat x 5 reps @ 80%

Skill:

• 10 Minutes Mobility