• Banded Glute Activation Series x 10 ea.
• Plank Hold x 30 Seconds

Strength:

A) 4 Sets: (EMOM)

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

B) 4 Sets: (Every 2 Minutes)

• Back Squat x 3

Skill:

• 15 Wall Ball
• 15 MB Sit Up

• 10 Minutes Mobility

• Banded Glute Activation Series x 10 ea.
• Plank Hold x 30 Seconds

Strength:

A) 4 Sets: (EMOM)

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

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

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

Skill:

• 20 Wall Ball 20/14
• 15 MB Sit Up (Ball Must Touch Overhead and In Front of Feet)

• Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

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

B) 4 Sets

6 Sets: (Every 2 Minutes)

Back Squat x 3

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

C) 2 Sets:

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

Skill:

• 20 Wall Ball 30/20
• 15 MB Sit Up (Ball Must Touch Overhead and In Front of Feet)

• 10 Minutes Mobility