• 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.

Skill:

• 10 Wall Ball
• 10 Pull Ups

*If you successfully complete 3 rounds in 4 minutes, you earn an additional 4 minutes to complete 3 more rounds.  This will continue for as long as your able to complete 3 rounds before the given time.

• 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.

Skill:

• 15 Wall Ball
• 15 Pull Ups

*If you successfully complete 3 rounds in 4 minutes, you earn an additional 4 minutes to complete 3 more rounds.  This will continue for as long as your able to complete 3 rounds before the given time.

• 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 + 2 Snatch

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

B) 4 Sets:

• Snatch High Pull x 3 93,93,96,96%

C) 4 Sets:

• Back Squat Cluster 1.1.1 (Rest 10 Seconds between 1’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:

AMRAP in 4 Minutes

• 15 Thruster 100/65
• 15 Chest to Bar Pull Ups

*If you successfully complete 3 rounds in 4 minutes, you earn an additional 4 minutes to complete 3 more rounds.  This will continue for as long as your able to complete 3 rounds before the given time.

• Mobility