• Plank Hold Lateral Leg Slides x 20
• Face Pulls x 20
• Cossack Squat x 10 ea.
• Single Leg Lateral Jump x 3

Strength:

A) 3 Sets:

• Snatch Grip Behind the Neck Push Press + 3 Overhead Squat

B) 3 Set:

• Back Rack Step Ups x 5 ea. @ 45% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

Skill:

• DB Thrusters
• 400m Run between rounds

• 10 Minutes Mobility

• Plank Hold Lateral Leg Slides x 20
• Face Pulls x 20
• Cossack Squat x 10 ea.
• Single Leg Lateral Jump x 3

Strength:

A) 3 Sets:

• Snatch Grip Behind the Neck Push Press + 3 Overhead Squat

B) 3 Set:

• Back Rack Step Ups x 5 ea. @ 45% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

Skill:

• 12 Thrusters 135/95
• 400m Run
• 9 Thursters 165/110
• 400m Run
• 6 Thrusters 185/125

• 10 Minutes Mobility

• Plank Hold Lateral Leg Slides x 20
• Face Pulls x 20
• Cossack Squat x 10 ea.
• Single Leg Lateral Jump x 3

Strength:

Perform After WOD

A) 8 Sets:

Front Squat x 3

• Set 1-2 = 3 @ 70-75%
• Sets 3-4 = 3@ 77-80%
• Sets 5-6 = 3@83-85%
• Sets 7-8 = 3@87-90%

Back Squat x 5

• Set 1 = 70-73%
• Set 2 = 75-77%
• Set 3 = 80-83%
• Set 4 = 85%

C) 3 Sets:

• Wt. Pull Up x 8
• Neutral Grip DB Shoulder Press x 8

Skill:

• 2 Thrusters

*Bar starts at 135/95, Must come from floor.  After each successful rounds male athletes must add 20# and females must add 10#.  Once athlete is unable to complete 2 unbroken reps, workout is complete.  Scale appropriately so you can work for at least 8 minutes.

• 10 Minutes Mobility