• PVC Pass Through x 5ea.
• Snatch Balance x 3
• Overhead Squat x 3
• Hollow Rock x 10

Strength:

A) 5 Sets:

• Overhead Squat x 3

B) 3 Sets: (Perform After WOD)

• Banded Hip Bridge x 25
• Side Plank Hold x 20-30 seconds ea.

Skill:

• 40 Bar Facing Burpee
• 20 Overhead Squat
• 10 Strict Pull Ups + 10 Dips

• Mobility

• PVC Pass Through x 5ea.
• Snatch Balance x 3
• Overhead Squat x 3
• Hollow Rock x 10

Strength:

A) 5 Sets: (Every 90 Seconds)

• 2 Snatch Balance + Overhead Squat

B) 3 Sets: (Perform After WOD)

• Banded Hip Bridge x 25
• Side Plank Hold x 20-30 seconds ea.

Skill:

• 60 Bar Facing Burpee
• 30 Overhead Squat 120/80
• 10 Muscle Up

• Crossover Symmetry Iron Scap

• Tall Box Jump x 1.1.1.1 (Step down to lower box)
• Band Pull a Part x 15

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:

• 60 Bar Facing Burpee
• 30 Overhead Squat 120/80
• 10 Muscle Up

• Crossover Symmetry Iron Scap