• PVC Pass Through x 5 ea.
• 3 Position Snatch Deadlift (Stop at Pockets) x 3
• High Hang Power Snatch x 3
• 3 Position Clean Deadlift (Stop Mid Thigh)
• Hang Power Clean x 3
• Push Press x 3
• Push Jerk x 3
• Front Squat x 3

Strength:

5 Sets:

• Thruster x 5

Skill:

• 45 KB Swing
• 40 Deadlift
• 35 Shoulder to Overhead
• 30 Wall Ball

• 10 Minutes Mobility

• PVC Pass Through x 5 ea.
• 3 Position Snatch Deadlift (Stop at Pockets) x 3
• High Hang Power Snatch x 3
• 3 Position Clean Deadlift (Stop Mid Thigh)
• Hang Power Clean x 3
• Push Press x 3
• Push Jerk x 3
• Front Squat x 3

Strength:

5 Sets: (Every 2 Minutes)

• Clean + 2 Front Squat + 3 Thrusters @ 70% of 1RM Clean and Jerk

*Goal to increase at least 5# each week.  Must make 4/5 attempts to increase next week.

Skill:

• 30 Snatches 115/75
• 30 Clean and Jerk 115/75
• 30 Thrusters 115/75

• 10 Minutes Mobility

• PVC Pass Through x 5 ea.
• 3 Position Snatch Deadlift (Stop at Pockets) x 3
• High Hang Power Snatch x 3
• 3 Position Clean Deadlift (Stop Mid Thigh)
• Hang Power Clean x 3
• Push Press x 3
• Push Jerk x 3
• Front Squat x 3

Strength:

A) 5 Sets: (Every 2 Minutes)

• Clean + 2 Front Squat + 3 Thrusters @ 70% of 1RM Clean and Jerk

*Goal to increase at least 5# each week.  Must make 4/5 attempts to increase next week.

(Perform After WOD)

B) 5 Sets:

Back Squat

• Set 1 = 4 Reps @ 75%
• Set 2 = 3 Reps @ 80%
• Set 3 = 2 Reps @ 85%
• Set 4 = 1 Reps @ 90%
• Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 330#, and 45# if set 4 is below 330#.

C) 5 Sets:

Deadlift

• Set 1 = 6 Reps @ 70%
• Set 2 = 5 Reps @ 75%
• Set 3 = 4 Reps @ 80%
• Set 4 = 3 Reps @ 85%
• Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 395#, and 45# if set 4 is below 395#.

Skill:

• 30 Snatches 135/95
• 30 Clean and Jerk 135/95
• 30 Thrusters 135/95

• 10 Minutes Mobility