• 135 Degree Wall Slide x 10
• DB Cuban Press x 8
• Ring YTW x 6 ea.
• Wall Ball as high as possible x 5

Strength:

A) 3 Sets: (EMOM)

• DB Hang Power Snatch x 2 (AHAP)

B1) 5 Sets:

Close Grip Bench Press

• Set 1 = 10 Reps @ 72.5%
• Set 2 = 8 Reps @ 77.5%
• Set 3 = 6 Reps @ 82.5%
• Set 4 = 4 Reps @ 87.5%
• Set 5 = 4 Reps @ 90%

B2) 5 Sets:

• Wt. Supinated Grip Pull Ups x 10-8-6-4-4 (AHAP)

*Superset B1 + B2

Skill:

• 15 Shoulder to Overhead
• 12 Pull Ups
• 9 Thrusters

• 10 Minutes Mobility

• 135 Degree Wall Slide x 10
• DB Cuban Press x 8
• Ring YTW x 6 ea.
• Wall Ball as high as possible x 5

Strength:

A) 3 Sets: (EMOM)

• DB Hang Power Snatch x 2 (AHAP)

B1) 5 Sets:

Close Grip Bench Press

• Set 1 = 10 Reps @ 72.5%
• Set 2 = 8 Reps @ 77.5%
• Set 3 = 6 Reps @ 82.5%
• Set 4 = 4 Reps @ 87.5%
• Set 5 = 4 Reps @ 90%

B2) 5 Sets:

• Wt. Supinated Grip Pull Ups x 10-8-6-4-4 (AHAP)

*Superset B1 + B2

Skill:

• 21 Shoulder to Overhead 95/65
• 15 Pull Ups
• 9 Thrusters

• 10 Minutes Mobility

• 135 Degree Wall Slide x 10
• DB Cuban Press x 8
• Ring YTW x 6 ea.
• Wall Ball as high as possible x 5

Strength:

A) 3 Sets:

• DB Hang Snatch x 2 ea. (AHAP)

B1) 5 Sets:

Close Grip Bench Press

• Set 1 = 10 Reps @ 72.5%
• Set 2 = 8 Reps @ 77.5%
• Set 3 = 6 Reps @ 82.5%
• Set 4 = 4 Reps @ 87.5%
• Set 5 = 4 Reps @ 90%

B2) 5 Sets:

• Wt. Supinated Grip Pull Ups x 10-8-6-4-4 (AHAP)

*Superset B1 + B2

C) 3 Sets:

• Single Arm Neutral Grip DB Bench Press x 6 @27.5% of 1RM Bench Press
• Pendlay Row x 6 (AHAP With Good Form)

Skill:

• 22 Minute EZ run @ 70% of 1 Mile PR Pace

Then

• 2x40m Stride outs @92% & 95%, 2x60m sprint @ 95% & 98%, 1x80m sprint @ 98%, 1x100m sprint @ 98% (3-5 minute Rest Between reps)

*Example if your 1 Mile PR is 6:30, the EZ run pace will be 9:28.

• 10 Minutes Mobility