3 Sets:

• Banded Ext Rotation x 10
• Banded T Drill x 10

Strength:

4 Sets:

• DB Walking Lunge x 8-10 ea
• FLR x 30-60 Seconds

Skill:

• 50 Box Jump
• 40 Slam Ball 30/20
• 30 Knee to Elbow
• 20 Renegade Row ea. 45/35
• 100 Double Unders

• 10 Minutes Mobility

3 Sets:

• Banded Ext Rotation x 10
• Banded T Drill x 10

Strength:

4 Sets:(Every 3:30)

• 4/8 Front Squat/Back Squat @ 94% of 140103

Skill:

• 50 Box Jump
• 40 Slam Ball 30/20
• 30 Knee to Elbow
• 20 Renegade Row ea. 45/35
• 100 Double Unders

• 10 Minutes Mobility

3 Sets:

• Banded Ext Rotation x 10
• Banded T Drill x 10

Strength:

A) 8 Sets: (EMOM)

• Front Squat x 2 reps @ 75-80%

B) 5 Sets:

• 3-Position Clean @ 70-80% (high hang, mid-thigh, 2″ below the knee)

C) 4 Sets for max reps:(Every 2 Minutes)

• 30 seconds of Power Cleans @ 60% of 1 RM Clean

Note the weight used and the reps achieved.

*From now until the beginning of the Open we will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

Skill:

• 100 Hollow Rocks (every time you break perform 30 Double Unders)
• 10 Minutes Mobility