• Dynamic Warm Up

Strength:

A) 3 Sets:

• Power Clean + 5 Count Down to Below Knee, pause for 1 count and Hang Clean 

B) 3 Sets:

Back Squat x 10 @60%

C) 3 Sets:

• Behind the Neck Press 90% 10RM x 8
• PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, 1 minute rest

Skill:

5 Bar facing Burpee
20 Double under
5 Bar facing burpee
10 Front Rack Lunges (5/5)

• 10 Minutes Mobility

• Dynamic Warm UP

Strength:

A) 3 Sets:

• Power Clean + 5 Count Down to Below Knee, pause for 1 count and Hang Clean  @ 70%

B) 4 Sets:

Back Squat

• Set 1 = 5 @ 65%
• Set 2 = 5 @ 70%
• Set 3 + 5 @ 75%
• Set 4 = AMRAP @ Drop wt. of 35# if set 3 is above 395#, Drop 25# if set 3 is below 395#.

C) 3 Sets:

• Behind the Neck Press 90% 10RM x 8

• PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, 1 minute rest

Skill:

• 5 Bar facing Burpee
• 20 Double under
• 5 Bar facing burpee
• 10 Front Rack Lunges (5/5)

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

• Power Clean + 5 Count Down to Below Knee, pause for 1 count and Hang Clean  @ 70%

B) 4 Sets: (Every 2 Minutes)

Back Squat

• Set 1 = 5 @ 65%
• Set 2 = 5 @ 70%
• Set 3 + 5 @ 75%
• Set 4 = AMRAP @ Drop wt. of 35# if set 3 is above 395#, Drop 25# if set 3 is below 395#.

C) 3 Sets:

• Behind the Neck Press 90% 10RM x 8
• PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each,

Skill:

5 Bar facing Burpee
20 Double under
5 Bar facing burpee
10 Front Rack Lunges (5/5)

• 10 Minutes Mobility