• High Hang muscle clean + Push Press
• High Hang power clean + Push Press
• High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
• Hang above the knee muscle clean + Push Jerk
• Hang above the knee power clean + Push Jerk
• Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
• Hang below the knee muscle clean + Split Jerk
• Hang below the knee power clean + Split Jerk
• Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

5 Sets Each: (EMOM)

• Minute 1 – High Hang Clean + Push Press
• Minute 2 – Hang Clean (Above Knee) + Push Jerk
• Minute 3 – Hang Clean (Just Below Knee) + Split Jerk

Skill:

• 300-400m Run (Weather and light dependent at coaches discretion)
• 12 Supine Row
• 20 Lateral Stick Jumps

• 10 Minutes Mobility

• High Hang muscle clean + Push Press
• High Hang power clean + Push Press
• High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
• Hang above the knee muscle clean + Push Jerk
• Hang above the knee power clean + Push Jerk
• Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
• Hang below the knee muscle clean + Split Jerk
• Hang below the knee power clean + Split Jerk
• Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

A) 5 Sets Each: (EMOM)

• Minute 1 – High Hang Clean + Push Press @ 70% of 1 RM
• Minute 2 – Hang Clean (Above Knee) + Push Jerk @ 75% of 1 RM
• Minute 3- Hang Clean (Just Below Knee) + Split Jerk @ 80% of 1 RM

B) 3 sets: (Perform After WOD)

• Partner Assisted Hamstring Curl x 8 @ 4141
• Rest as needed
• Supine Row x 10-12 @ 2111 (get as horizontal as possible and stick strictly to the tempo)
• Rest as needed

Skill:

• 400m Run (Weather and light dependent at coaches discretion)
• 4 Muscle Ups
• 40 Double Unders

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A1) 5 sets: (Every 2 Minutes)

Back Squat

• Set 1 – 6 reps @ 65%
• Set 2 – 4 reps @ 75%
• Set 3 – 2 reps @ 85%
• Set 4 – 2 reps @ 90%
• Set 5 – 1 rep @ 95%

followed by…

A2) 1 Set:

• Back Squat x Max Unbroken Reps @ 90%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B) 3 sets: (Perform After WOD)

• GH Raises x 8 @ 3011
• Rest as needed
• Supine Row x 10-12 @ 2111 (get as horizontal as possible and stick strictly to the tempo)
• Rest as needed

Skill:

• 400m Run (Weather and light dependent at coaches discretion)
• 4 Muscle Ups
• 40 Double Unders

• 10 Minutes Mobility