• Dynamic Warm Up

Strength:

8 Sets (4 Sets Each): (EMOM)

• Odd = 4 Power Clean + 4 Front Squat
• Even = 20 Sit Up

Skill:

• 30 Double Unders
• 15 KB Swings
• 7 Push Jerks

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

8 Sets (4 Sets Each): (EMOM)

• Odd = 10 Sit Up + 7 Power Cleans
• Even = 10 Sit Up + 7 Front Squat

*Suggested weight is 135-155/95-105 but adjust accordingly.

Skill:

• 50 Double Unders
• 20 KB Swings 55/35
• 7 Push Jerks 165/115

• Mobility

• Dynamic Warm Up

Strength:

8 Sets (4 Sets Each): (EMOM)

• Odd = 7 Toe to Bar + 7 Power Cleans
• Even = 7 Toe to Bar + 7 Front Squat

*Suggested weight is 155/105 but adjust accordingly.

Skill:

• 50 Double Unders
• 20 KB Swings 70/55
• 7 Push Jerks 185/135

• 10 Minutes Mobility