• Push Ups x 8-10
• Walking Lunge x 10 Steps
• Bear Crawl x 30 feet

Strength:

3 Sets:

• Good Mornings x 8-10 @ 3011
• Rest 45 seconds
• Turkish Get-Ups x 2 ea.
• Rest 45 seconds
• Plank Hold x 45 seconds
• Rest 45 seconds

Skill:

• 30 seconds of KB Swings
• Rest 30 seconds
• 30 seconds of Mountain Climbers
• Rest 30 seconds

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Steps Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

5 Sets: (Every 90 Seconds)

• High Hang Snatch (Pockets) + Hang Snatch (Mid Thigh)

Skill:

• 6 Handstand Push Ups
• 18 KB Swings 55/35

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets:

• Jerk Balance x 3 reps

B) Take 12 minutes to today’s 1-RM Split Jerk

C) EMOM For 16 minutes:

• Odd Minutes – Weighted Pull-Up x 2-3
• Even Minutes – 10/7 Ring Dips (full ROM, slight pause at top)

Skill:

• 10 Minutes Mobility