3 Rds NFT:

• Supine Row x 10
• Mountain Climber x 10 ea
• Plank Hold x 30 Seconds

Strength:

3 Sets:

• Partner MB Sit Up Toss x 20
• Wt. Hip Ext. x 12-15 @ 3121 (3 Sec Down, 1 Sec pause, 2 Sec Up, 1 Sec Hold)

Skill:

• 5 Over Box Jumps 24/20
• 10 Single Arm DB Ground to Overhead 75/50

*Over Box Jumps-Athletes may touch the top of box, but do not have to open hip.  Full jump over box is also allowed.  Single Arm DB Ground to Overhead can be either Snatch or Clean & Jerk.  Both heads of the DB must touch the floor.

• Mobility