• 15 Seconds Series

Strength:

Skill:

• 30 Pull Ups
• 50 KB Swings
• 30 Dips

• Mobility

• 15 Second Series

Strength:

Perform After WOD

A) 4 Sets:

• Push Jerk/Split Jerk x 2

B) 3 Sets:

• Bent Over DB Lateral Raise x 15

Skill:

• 30 Pull Ups
• 30 Hang Power Snatch 75/55
• 30 Dips

• Crossover Symmetry Iron Scap

• 15 Second Series

Strength:

(Perform After WOD)

A) 4 Sets: (Every 90 Seconds)

• Snatch From Blocks x 3 @60%

B) 4 Sets: (Every 90 Seconds)

• Jerk From Blocks x 2 @85% (Pause for 2 Seconds in receiving Position)

C) 3 Sets: (Every 2 Minutes)

• Pause Front Squat x 3 @70% (Tempo=2311)

*Goal to increase 20# each week if working weight is above 330# and 10# increase if below 330#.

• Bent Over DB Lateral Raise x 15

Skill:

• 30 Chest to Bar Pull Ups
• 30 Hang Power Snatch 75/55
• 30 Strict Ring Dips 

• Mobility