• Dynamic Warm Up

Strength:

4 Sets:

• Russian Barbell Step Ups x 6-8 ea.
• Alternating Single Leg V-Up x 10-12 ea

Skill:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

*If athlete fails to complete Rd within the 90 Seconds, finish the given round and rest the remainder of the next round.  Then pick up on the next minute.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets:(Every 3:00)

• 3/6 Front Squat/Back Squat @ 94% of 1RM 140110

Skill:

• 5 Wt. Pull Ups 35/25
• 10 Push Ups with feet on a 30″ Box
• 15 Squats holding a Plate 45/25

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

• Front Squat x 2 reps @ 80-85%

B) 5 Sets: (Every 2 Minutes)

• Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90%

C) 5 Sets for max reps: (Every 90 Seconds)

• 45 seconds of Ground to Overhead 185/135

Skill:

• 10 Minutes Mobility