• Banded Glute Activation Series x 5ea.
• Wall Facing Handstand Hold x 30 Seconds
• Hollow Rock x 10

Strength:

4 Sets: (Every 2 Minutes)

• Pause Front Squat x 2 @ 65% (Tempo 2311)

Skill:

• Deadlift
• Push Ups

Rest 5 minutes

B) AMRAP in 7 Minutes:

2-4-6-8….

• Power cleans
• Air Squats x 2 (4-8-12-16…)

• Mobility

2 Sets:

• Banded Glute Activation Series x 5ea.
• Wall Facing Handstand Hold x 30 Seconds
• Hollow Rock x 10

Strength:

4 Sets: (Every 2 Minutes)

• Pause Front Squat x 2 @ 65% (Tempo 2311)

*Goal to increase 10-20# each week.

Skill:

A) AMRAP in 7 Minutes:

2-4-6-8-10….

• Deadlift 225/155
• Push Ups

Rest 5 minutes

B) AMRAP in 7 Minutes:

2-4-6-8….

• Power cleans 155/105
• Air Squats x 2 (4-8-12-16…)

• Crossover Symmetry Iron Scap

• Banded Glute Activation Series x 5ea.
• Wall Facing Handstand Hold x 30 Seconds
• Hollow Rock x 10

Strength:

A) 5 Sets: (EMOM)

• Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase at least 5-10# each week.

B) 6 Sets: (Sets 1-3 Every 2 Minutes, Sets 4-6 Every 2:30)

Back Squat

• Set 1 = 5 Reps @65-70%
• Set 2 = 4 Reps @75-77%
• Set 3 = 3 Reps @80-83%
• Set 4 = 2 Reps @85-88%
• Set 5 = 1 Rep @90%
• Set 6 = Max Reps @ Drop set of 45# if Set 5 is above 330#, and 35# if Set 5 is below 330#

*Increase sets 1-5 by 5-10# each week.

Skill:

• Deadlift 225/155
• Strict handstand push-ups

Rest 5 minutes

B) AMRAP in 7 Minutes:

2-4-6-8….

• Power cleans 155/105
• Alt. Pistols

• Crossover Symmetry Iron Scap