• Dynamic Warm Up

Strength:

Skill:

• 9 KB Swings
• 6 Burpee
• 6 Box Jump

*Partners Alternate Movements

Rest 5 Minutes

B) AMRAP in 10 Minutes:

• 20yrd Overhead Walking Lung 45/25 Plate
• 5 Pull Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Skill:

• 4 Power Snatch 135/95
• 6 Burpee
• 8 Box Jump

*Partners Alternate Movements

Rest 5 Minutes

B) AMRAP in 10 Minutes:

• 20yrd Overhead Walking Lung 45/25 Plate
• 10 Pull Ups

• Dynamic Warm Up

Strength:

5 Sets:

• Close Grip Bench Press x 10
• Single Arm DB Bent Over Row x 10
• Bench Supported Hip Bridge x 10

Skill:

A) AMRAP in 10 Minutes

• 4 Power Snatch 155/105
• 6 Burpee
• 8 Box Jump

*Partners Alternate Movements

Rest 5 Minutes

B) AMRAP in 10 Minutes:

• 20yrd KB Overhead Walking Lung 35/20
• 10 Chest to Bar Pull Ups

Partners Alternate Complete Rounds.  Each Round Alternate the movement that you start will.  Ex. First time through both athletes complete OH Walking Lunges, then C2B Pull Ups.  Second time through both athlete complete C2B Pull Ups, then OH Walking Lunges.  Third time goes back to 1st time.  Continue this for 10 Minutes.

• 10 Minutes Mobility