2 Sets:

• Reverse V-Ups x 20
• Banded YTWA x 10 ea.
• Reverse Lunge and Reach on Slider x 6 ea.
• Depth Jump x 5 (If unable to back squat you body weight perform 5 Squat jumps)

Strength:

Skill:

• 20 Snatch
• 100 Wall Ball
• 20 Clean and Jerk

• Mobility

2 Sets:

• Reverse V-Ups x 20
• Banded YTWA x 10 ea.
• Reverse Lunge and Reach on Slider x 6 ea.
• Depth Jump x 5

Strength:

Skill:

• 30 Snatch 135/95
• 150 Wall Ball
• 30 Clean and Jerk

• Mobility

2 Sets:

• Reverse V-Ups x 20
• Banded YTWA x 10 ea.
• Reverse Lunge and Reach on Slider x 6 ea.
• Depth Jump x 5

Strength:

A) 5 Sets: (EMOM)

• Hang Power Snatch x 3 @78-80%

B) 5 Sets:

• Speed Squat x 3 (Pause in bottom of squat for 1 count and explode up as fast as possible, speed should be very fast about .5 seconds from bottom to top)
• Depth Jump + Broad Jump x 4

C) 4 Sets:

• Speed Reverse Lunge x 3 ea.
• Single Leg Box Jump x 4 ea.
• Sliding Hamstring Curls x 5 (Focus on Speed)

Skill:

• 30 Snatch 155/105
• 150 Wall Ball
• 30 Clean and Jerk

• Mobility