• Dynamic Warm Up

Strength:

4 Sets: (Every 2:30 Minutes)

• Thruster x 5
• Band Pull a Parts x 8

Skill:

• 1 Minute Sumo Deadlift High Pull
• 1 Minute Box Jump 20″
• 1 Minute Hang Power Clean
• 1 Minute Burpee
• 1 Minute Back Squat
• 1 Minute Rest

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

• Pause Back Squat x 3 (Hold in the bottom for 3 seconds)

Must Increase 3-6% from last week.

B) 3 Sets: (Every 2 Minutes)

• Thruster x 5 @ 68-70% of 1 RM Clean and Jerk
• Band Pull a Parts x 8

Skill:

• 1 Minute Sumo Deadlift High Pull 95/65
• 1 Minute Box Jump 20″
• 1 Minute Hang Power Clean
• 1 Minute Burpee
• 1 Minute Back Squat
• 1 Minute Rest

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets Each:

• Minute 1 – 30 seconds of Muscle-Ups
• Minute 2 – 30 seconds of Handstand Walk
• Minute 3 – 30 seconds of Toes to Bar

Report results as follows: MUs – 6/6/6/5 HSW (in yards) – 10/9/11/8 Toes to Bar – 17/14/14/14

B1) 5 Sets: (Every 90 seconds)

• Muscle Snatch x 1

(build over the 5 sets to something heavy for today)

and then…

B2) 10 Sets (EMOM)

• High Hang Snatch x 1 @ 70-75%

(pause in the receiving position for 2 full seconds before standing)

C) 4 Sets: (Every 2:30 Minutes)

• Unsupported Seated DB Shoulder Press x 5-6

(sit on a bench without back support and press the DB from shoulder to overhead)

Skill:

• 45 seconds of Strict Handstand Push-Ups
• Rest 45 seconds
• 30 seconds of Strict Handstand Push-Ups
• Rest 60 seconds
• 45 seconds of Ring Dips @ 2011 (pause for a full second at the top)
• Rest 45 seconds
• 30 seconds of Ring Dips @ 2011
• Rest 2 minutes

• 10 Minutes Mobility