2 Sets:

• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

3 Sets:

• Bulgarian Split Squat x 6 ea.
• Isometric Hip Ext. Hold x 20-30 Seconds

Skill:

• 8 Wall Ball
• 8 Power Clean
• 8 Box Jump 20′
• 8 Push Press
• 8 Burpee

*Rest 1:30 between Sets. Restart each set from the beginning.

• Mobility

2 Sets:

• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

3 Sets:

• Bulgarian Split Squat x 6 ea.
• Isometric Hip Ext. Hold x 20-30 Seconds

Skill:

• 10 Wall Ball 20/14
• 10 Power Clean 95/65
• 10 Box Jump 20′
• 10 Push Press 95/65
• 10 Burpee

*Rest 1:30 between Sets. Restart each set from the beginning.

• Mobility

2 Sets:

• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

A) 6 Sets: (Every 2:30)

• Set 1-2 = 70-75%
• Set 3-4 = 77-80%
• Set 5-6 = 83-85%
• Set 6 = 88%

B) 4 Sets: (Every 2:30)

Front Squat x 6

• Set 1 = 70%
• Set 2 = 73%
• Set 3 = 75%
• Set 4 = 78%

• Snatch pulls from Above the Knee x 5 @90,95,100,100%

Skill:

• 10 Wall Ball 30/20
• 15 Power Clean 95/65
• 15 Box Jump 20″
• 15 Push Press 95/65
• 10 Calorie Row

*Rest 1:30 between Sets. Restart each set from the beginning.

• Mobility