2 Sets:

• Banded Glute Activation x 10 ea.
• Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

• Power Clean + Hang Clean

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

B) 4 Sets: (Every 2 Minutes)

• Back Squat x 8

Skill:

• 40-60 Double Unders
• 20-30 Wall Ball
• 15 V-Ups

• 10 Minutes Mobility

2 Sets:

• Banded Glute Activation x 10 ea.
• Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

• Power Clean + Hang Clean @70% of 1RM

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

*Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#.

B) 4 Sets: (Every 2 Minutes)

Back Squat

• Set 1 = 5 Reps@ 65%
• Set 2 = 5 Reps @ 70%
• Set 3 = 5 Reps @ 75%
• Set 4 = AMRAP @ Drop wt. of 35# if 75% is above 375#, 20# if 75% is below 375#.

(Goal to increase set 4 load each week by 10# if 75% is above 375# and 5# if 75% is below 375# each week)

Skill:

• 60 Double Unders
• 30 Wall Ball
• 15 Toe to Bar

2 Sets:

• Banded Glute Activation x 10 ea.
• Side Plank Windmill x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 90 Seconds)

Power Clean + Hang Clean @70% of 1RM

(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee)

*Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#.

B) 4 Sets: (Every 2 Minutes)

Back Squat

• Set 1 = 5 Reps@ 65%
• Set 2 = 5 Reps @ 70%
• Set 3 = 5 Reps @ 75%
• Set 4 = AMRAP @ Drop wt. of 35# if 75% is above 375#, 20# if 75% is below 375#.

(Goal to increase set 4 load each week by 10# if 75% is above 375# and 5# if 75% is below 375# each week)

C1) 6 Sets: (Every 2 Minutes)

• Sumo Deadlift x 3 (Build to today’s 3RM)

C2) 2 Sets: (Every 2 Minutes)

• Drop Set From C1 x 5 Reps

*Both drop sets at 45# down if 3 RM is over 440#. Both drop sets at 35# down if 3 RM is under 440#. Linear progression each week. Target 20# increase from last week if 3 RM is over 440#. Target 10# increase from last week if 3 RM is below 440#

Skill:

• 60 Double Unders
• 30 Wall Ball
• 15 Toe to Bar

• 10 Minutes MobilityM