3 Sets:

• Jump Rope x 20-30 Seconds
• Scapular Pull Ups x 8
• Bar Taps x 8
• Pull Up x 4-6

Strength: 

4 Sets:

• Front Squat x 5

Skill:

• 7 Sit Up
• 7 Shoulder to Overhead
• 7 Pull Ups

• Mobility

3 Sets:

• Double Unders x 30-50
• Scapular Pull Ups x 8
• Bar Taps x 8
• Muscle Up x 3-5

Strength:

6 Sets: (Every 2 Minutes)

Clean & Jerk

• Set 1 = 75%
• Set 2 = 80%
• Set 3-6 = 85%

Must make 4/5 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 265# and increase at least 5# if weight used is below 265#.

Skill:

• 7 Toe to Bar
• 7 Shoulder to Overhead 135/95
• 7 Chest to Bar Pull Ups

• Crossover Symmetry Iron Scap

3 Sets:

• Double Unders x 30-50
• Scapular Pull Ups x 8
• Bar Taps x 8
• Muscle Up x 3-5

Strength:

A) 5 Sets:

• Clean & Jerk @85%

Must make 4/5 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 265# and increase at least 5# if weight used is below 265#.

B) 4 Sets:

• Front Squat x 2 @80%

*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#.

Perform After WOD

C) 3 Sets:

• Deficit Deadlift x 5@80%

*Goal to increase at least 20# each week if working weight is above 365#, and at least 10# increase if work sets are below 365#.

Skill:

• 7 Toe to Bar
• 7 Shoulder to Overhead 135/95
• 7 Chest to Bar Pull Ups

Rest 5 Minutes

B) AMRAP in 10 Minutes:

• 7 Toe to Bar
• 7 Shoulder to Overhead 135/95
• 7 Chest to Bar Pull Ups

• Crossover Symmetry Iron Scap