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

Strength:

A) 5 Sets:

• Hang Power Snatch x 3

B) 4 Sets:

• Reverse Lunge x 6 ea.
• Split Squat Jumps x 4 ea.

Skill:

• 100 yrd Plate Push
• 20 Clean and Jerk

• Mobility

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

Strength:

A) 5 Sets:

• Hang Power Snatch x 3

B) 4 Sets:

• Reverse Lunge x 6 ea.
• Cycle Jumps x 4 ea.

Skill:

• 100yrd Plate Push
• 20 Clean and Jerk 135/95

• Mobility

• 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 @70%

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.

Skill:

• 100 yrd Plate Push
• 20 Clean and Jerk 155/105

• Mobility