• 400m Run
• 15 Burpee Broad Jump

Strength:

4 Sets:

• DB Wt. Step Ups x 6-8 ea
• Wt. Sit Up x 15-20
• Push Up x 10-15 @30X1

Skill:

• Goblet Squat x 10
• Burpee x 5

*Partners will alternate complete rounds.

• 10 Minutes Mobility

• 400m Run
• 15 Burpee Broad Jump

Strength:

4 Sets: (Every 3 Minutes)

• Back Squat x 3 @ 90%
• ME Ring Push Ups

Skill:

• 500m Row
• 30 Wall Ball
• 15 Toe to Bar

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 Minutes)

• 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) EMOM For 10 minutes:
High Hang Snatch x 1 rep

• Sets 1-2 – 50% of 1-RM Snatch
• Sets 3-4 – 60%
• Sets 5-6 – 70%
• Sets 7-8 – 75-80%
• Sets 9-10 – 80-85%

C) 3 Sets:

• Snatch High Pull x 1.1.1 @ 85-95% (rest 5-10 seconds between singles)

D) 3 Sets: (Every 2 Minutes)

Back Squat

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

E) 5 Sets: (Every 3 Minutes)

• Back Squat x 3 reps @ 90%

Skill:

• 10 Minutes Mobility