• Banded Glute Activation Series x 10 ea.

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:

• 3 Hang Power Clean 185/125
• 6 Ring Dips
• 9 Box Jump 24/20
• 18 Hand to Hand Single Arm Russian KB Swing 55/35

• 10 Minutes Mobility

2 Sets:

• Banded Glute Activation Series x 10 ea.

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:

• 3 Hang Power Clean 185/125
• 6 Ring Dips
• 9 Box Jump 24/20
• 18 Hand to Hand Single Arm Russian KB Swing 55/35

2 Sets:

• Banded Glute Activation Series x 10 ea.

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:

• 3 Hang Power Clean 185/125
• 6 Ring Dips
• 9 Box Jump 24/20
• 18 Hand to Hand Single Arm Russian KB Swing 55/35

• 10 Minutes Mobility