• Banded Glute Activation Series x 10 ea.
• Russian KB Swings x 50

Strength:

A) 4 Sets: (EMOM)

• Clean From Blocks (At Knees) x 2

B) 4 Sets: (Every 2 Minutes)

• Back Squat x 3

*Increase 5-10# from Last Week.

Skill:

• 100m Run
• 10 Knee to Elbow
• 20 Steps Walking Lunges
• 200m Run
• 10 Knee to Elbow
• 20 Steps Walking Lunges
• 300m Run
• 10 Knee to Elbow
• 20 Step Walking Lunge
• 400m Run
• 10 Knee to Elbow
• 20 Step Walking Lunge

*Once you complete the round of 400m run, start back from the beginning with 100m Run.  Each time you complete the run, knee to elbow and walking lunges it equal 1 Rd.

• 10 Minutes Mobility

• Banded Glute Activation Series x 10 ea.
• Russian KB Swings x 50

Strength:

A) 4 Sets: (EMOM)

• Clean From Blocks (At Knees) x 2 @70% of 1 RM

*Goal to increase 5# each week if 70% is under 240#, and 10# each week if 70% is above 240#.

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

• Set 1 = 70%
• Set 2= 75%
• Set 3-6 = 80%

*Goal to increase all set by 10# each week if 80# is below 330#, and 20# for all sets each week if 80% is above 330#.

Skill:

• 100m Run
• 10 Knee to Elbow
• 20 Steps Walking Lunges
• 200m Run
• 10 Knee to Elbow
• 20 Steps Walking Lunges
• 300m Run
• 10 Knee to Elbow
• 20 Step Walking Lunge
• 400m Run
• 10 Knee to Elbow
• 20 Step Walking Lunge

*Once you complete the round of 400m run, start back from the beginning with 100m Run.  Each time you complete the run, knee to elbow and walking lunges it equal 1 Rd.

• Banded Glute Activation Series x 10 ea.
• Russian KB Swings x 50

Strength:

A) 5 Sets: (EMOM)

• No Hook/Feet Snatch x 1 @70% of 1 RM

*Goal to increase 5# each week if 70% is under 220#, and 10# each week if 70% is above 220#.

B) 4 Sets

6 Sets: (Every 2 Minutes)

Back Squat x 3

• Set 1 = 70%
• Set 2= 75%
• Set 3-6 = 80%

*Goal to increase all set by 10# each week if 80# is below 330#, and 20# for all sets each week if 80% is above 330#.

C) 2 Sets: (Perform After WOD)

• Good Mornings x 6
• GH Raises x 10
• Bulgarian Split Squat x 6 ea.

*Goal is to increase load for last week.

Skill:

• 100m Run
• 10 Knee to Elbow
• 20 Steps Walking Lunges
• 200m Run
• 10 Knee to Elbow
• 20 Steps Walking Lunges
• 300m Run
• 10 Knee to Elbow
• 20 Step Walking Lunge
• 400m Run
• 10 Knee to Elbow
• 20 Step Walking Lunge

*Once you complete the round of 400m run, start back from the beginning with 100m Run.  Each time you complete the run, knee to elbow and walking lunges it equal 1 Rd.

• 10 Minutes Mobility