• 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

• High Hang Snatch + 2 Overhead Squat @ 60% of 1 RM Snatch

B) 4 Sets: (Every 2 Minutes)

• Pause Front Squat x 2 @ 23X1 (2 Sec Down, 3 Sec Pause, Up Fast, 1 Sec Pause)

Skill:

• 10 Toe to Bar
• 20 Wall Ball
• 40yrd Farmers Carry (10yrd shuttle x 4) AHAP

• 10 Minutes Mobility

• 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

• High Hang Snatch + 2 Overhead Squat @ 60% of 1 RM Snatch

B) 4 Sets: (Every 2 Minutes)

• Pause Front Squat x 2 @ 23X1 (2 Sec Down, 3 Sec Pause, Up Fast, 1 Sec Pause)

Skill:

• 10 Toe to Bar
• 20 Wall Ball
• 40yrd Farmers Carry (10yrd shuttle x 4) AHAP

• 50 Russian KB Swings

Strength:

A) 4 Sets: (EMOM)

• Clean + 2 Front Squat @ 70% of 1RM

B) 3 Sets: (Every 2 Minutes)

• Back Squat x 8 @ 60%

C) 4 Sets: (Every 90 Seconds)

• Behind the Neck Snatch Grip Push Press x 3 @ 60% of 1RM

Skill:

• 10 Toe to Bar
• 20 Wall Ball
• 40yrd Farmers Carry (10yrd shuttle x 4) AHAP

• 10 Minutes Mobility