• 1 Minute Plank Hold x 10
• Glute Activation Series x 10
• Cossack Squat x 5 ea.
• Tuck Jump x 5

Strength:

Skill:

50-40-30-20-10

• Hang Power Clean
• Front Squat
• Jerk

*200m Run between rounds

• Mobility

2 Sets:

• 1 Minute Plank Hold
• Glute Activation Series x 10
• Cossack Squat x 5 ea.
• Tuck Jump x 5

Strength:

Skill:

50-40-30-20-10

• Hang Power Clean 135/95
• Front Squat
• Jerk

*200m Run between rounds

• Mobility

2 Sets:

• 1 Minute Plank Hold
• Glute Activation Series x 10
• Cossack Squat x 5 ea.
• Tuck Jump x 5

Strength:

A) 5 Sets: (EMOM)

• Hang Power Snatch x 3 @72.5%

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)
• Snatch Grip Vertical Jump x 4 (Don’t pause tng)

C) 4 Sets:

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

Skill:

• 21 Hang Power Cleans 185/125
• 21 Front Squats
• 21 Jerks
• 21 Bar Muscle ups
• 21 Parallette HSPU
• 15 Hang Power Cleans
• 15 Front Squats
• 15 Jerks
• 15 Bar Muscle ups
• 15 Parallette HSPU
• 9 Hang Power Cleans
• 9 Front Squats
• 9 Jerks
• 9 Bar Muscle ups
• 9 Parallette HSPU

• Mobility