• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

8 Sets: (EMOM)

• Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Skill:

• 50 Power Snatch 75/55
• 400m Run

*Partners may break up 50 Power Snatch however they choose, both partners must run.

• Mobility

• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

8 Sets: (EMOM)

• Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Skill:

• 50 Power Snatch 75/55
• 400m Run

*Partners may break up 50 Power Snatch however they choose, both partners must run.

• Mobility

• Plank Hold Single Leg Lateral Slide x 15-20
• Face Pulls x 10
• Cossack Squat x 5 ea.
• Single Leg Lateral Jump x 3 ea.

Strength:

A) 4 Sets: (Every 2 Minutes)

• Back Squat x5 @ 75%

B) 3 Sets: (Every 2:30)

• 1 ¼ Front squats; 4-6 reps

C) 8 Sets: (EMOM)

• Front Rack Reverse Lunges x 6 (3/3)

*Goal is to find the heaviest load possible while still hitting the required reps.  This should be heavy, challenge yourself.

Perform After WOD

3 Sets:

• Eccentric only GH Raises x 6-8 (Add wt. if able)
• Good mornings w/ 3 sec pause at bottom position x 8-10 reps
• rest 2 min

Skill:

• 60 Russian KB Swing 55/35
• Rest 2:00
• 50 Body Weight DeadLift
• Rest 2:00
• 250 Double Under/AMRAP in 4 Minutes
• Rest 2:00

*If body weight deadlift is above 70% of your 1 RM scale down.

• Mobility