2 Sets:

• Plank Hold Lateral Oblique Slides x 15-20 Each
• Face Pulls x 15
• Cossack Squat x 10
• Hip Extension x 10-15

Strength:

4 Sets:

• Box Back Squat

Skill:

• 8 Thrusters
• 8 Box Jump Overs
• 8 Knee to Elbow

Rest 4 Minutes Between Sets

• Mobility

2 Sets:

• Plank Hold Lateral Oblique Slides x 15-20 Each
• Face Pulls x 15
• Cossack Squat x 10
• Hip Extension x 10-15

Strength:

4 Sets:

• Box Back Squat

Skill:

AMRAP in 4 Minutes

• 8 Thrusters
• 8 Box Jump Overs
• 8 Toe to Bar

Rest 4 Minutes Between Sets

• Mobility

2 Sets:

• Plank Hold Lateral Oblique Slides x 15-20 Each
• Face Pulls x 15
• Cossack Squat x 10
• Hip Extension x 10-15

Strength:

A) 6 Sets:

• Back Squat x 3 (RPE 7-8)

B) 4 Sets:

• Clean Pull x 3 @95,100,105,110%

Skill:

AMRAP in 4 Minutes

• 12 Push Press 155/105
• 12 Box Jump Overs
• 12 Toe to Bar

Rest 4 Minutes Between Sets

• Mobility