3 Sets:

• MB Sit Up Tosses x 15 ea.
• Side Plank x 20 Seconds ea.

Strength:

4 Sets:

• High Box Jump x 1.1.1.1 (Rest 10 Seconds Between Reps)
• Overhead Backwards MB Toss x 5

Skill:

A) 3 Rds For Time:

• 200-400m Run
• 15-20 Box Jump
• 5-10 Power Snatches

When the running clock hits 15:00, perform:

B) For time:

• 25 Shoulder to Overhead
• 50 Goblet Squats
• 75 KB Swings
• 100-150 Double Unders

• 10 Minutes Mobility

3 Sets:

• MB Sit Up Tosses x 15 ea.
• Side Plank x 20 Seconds ea.

Strength:

5 Sets: (Every 90 Seconds)

• Hang Power Snatch + Power Snatch (Build to Working Weight +10-20 lbs)

Skill:

A) 3 Rds For Time:

• 400m Run
• 20 Box Jump 24/20
• 10 Power Snatches 115/80

When the running clock hits 15:00, perform:

B) For time:

• 25 Shoulder to Overhead 115/80
• 50 Back Squats 115/80
• 100 KB Swings 55/35
• 200 Double Unders

• 10 Minutes Mobility

3 Sets:

• MB Sit Up Tosses x 15 ea.
• Side Plank x 20 Seconds ea.

Strength:

5 Sets: (Every 90 Seconds)

• Hang Power Snatch + Power Snatch (Build to Working Weight +10-20 lbs)

Skill:

A) 3 Rds For Time:

• 400m Run
• 20 Box Jump 24/20
• 10 Power Snatches 135/95

When the running clock hits 15:00, perform:

B) For time:

• 25 Shoulder to Overhead 135/95
• 50 Back Squats 135/95
• 100 KB Swings 55/35
• 200 Double Unders

• 10 Minutes Mobility