• Dynamic Warm Up

Strength:

7 Sets: (EMOM)

• Power Clean x 2

Skill:

• 20 Anchored Wt. Sit Up
• 15 Hang Power Clean
• 10 Single Arm Alt. DB Snatch

Then:

• 1 Mile Run

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 7 Sets: (EMOM)

• Power Clean x 2

B) 3 Sets: (Optional Perform After WOD)

• RDL x 8
• Bent Over Barbell Row x 8
• Wt. Supinated Grip Pull Up x 8
• Good Mornings x 8

Skill:

• 20 Anchored Wt. Sit Up
• 15 Hang Power Clean 115/80
• 10 Single Arm Alt. DB Snatch 70/45

Then:

• 1 Mile Run

• Dynamic Warm Up

Strength:

A) 7 Sets: (EMOM)

• Power Clean x 2

B) 3 Sets: (Perform After WOD)

• RDL x 8
• Bent Over Barbell Row x 8
• Wt. Supinated Grip Pull Up x 8
• Good Mornings x 8

Skill:

• 20 Anchored Wt. Sit Up
• 15 Hang Power Clean 135/95
• 10 Single Arm Alt. DB Snatch 100/70

Then:

• 1 Mile Run

• 10 Minutes Mobility