2 Sets:

• Box Jump x 1.1.1 (Step down to lower box)
• Band Pull a Part x 10

Strength:

Super Set A1 and A2

A1) 4 Sets:

Back Squat x 5

A2) 4 Sets:

• Single Arm DB Row x 8ea.

• Mobility

Skill:

• DB Lunges
• DB Shoulder to Overhead
• Double Unders

• Mobility

2 Sets:

• Tall Box Jump x 1.1.1 (Step down to lower box)
• Band Pull a Part x 10

Strength:

Super Set A1 and A2

A1) 4 Sets:

Back Squat x 5@72%

*Goal to increase at least 20# each week if working weight is above 395# and increase at least 10# each week if working weight is below 395#.

A2) 4 Sets:

• Single Arm DB Row x 8ea.

Skill:

• Front Rack Lunges 95/65
• Shoulder to Overhead
• Double Unders

• Crossover Symmetry Iron Scap

2 Sets:

• Tall Box Jump x 1.1.1 (Step down to lower box)
• Band Pull a Part x 10

Strength:

Perform After WOD

A) 6 Sets:

• Snatch @85%

*Must make 5/6 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 220# and increase at least 5# if weight used is below 220#.

B1) 4 Sets:

Back Squat x 5@72%

*Goal to increase at least 20# each week if working weight is above 395# and increase at least 10# each week if working weight is below 395#.

B2) 4 Sets:

• Single Arm DB Row x 8ea.

Skill:

• Front Rack Lunges 115/75
• Shoulder to Overhead
• Double Unders

• Crossover Symmetry Iron Scap