• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets: (Every 90 Seconds)

• DB/KB Step Back Lunge x 4 ea. (Build Throughout)

*Goal to increase 5-10# from last week.

B) 3 Sets:

• Supine Ring Face Pull x 6-8
• Supinated Grip Inverted Barbell Row x 10-12

Skill:

• 12 Overhead Squat
• 9 Bar Facing Burpee
• 6 Pull Ups

• Mobility

• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) 6 Sets: (Every 90 Seconds)

• Back Rack Step Back Lunge x 4 ea. (Build Throughout)

*Goal to increase 5-10# from last week.

B) 3 Sets:

• Supine Ring Face Pull x 6-8
• Supinated Grip Inverted Barbell Row x 10-12

Skill:

• 12 Overhead Squat 125/85
• 9 Bar Facing Burpee
• 6 Ring Muscle Up (Ring Pull Ups)

• Mobility

• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• PVC Pass Through x 10
• Seated Cuban Press x 10
• Lateral Box Step Up x 10 ea.
• Standing Broad Jump Medball toss x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

• 2 Power Snatch + 3 Snatch

*Can be TnG or Drop whichever you feel needs work.

B) 4 Sets:

• Snatch High Pull x 3 90,90,93,93%

C) 4 Sets:

• Back Squat Cluster 2.2.2 (Rest 10 Seconds between 2’s)
• Supine Ring Face Pulls x 6-8
• Supinated Grip Inverted Barbell Row x 8-10

*For Back Squat use heaviest weight while being able to maintain good form.  Make sure all 4 sets are within 10% of first set.

Skill:

• 12 Overhead Squat 165/115
• 9 Bar Facing Burpee
• 6 Ring Muscle Up

• Mobility