• Dynamic Warm Up

Strength:

5 Sets:

• Front Squat x 5-7 @21X1

Skill:

• 500m Row
• 50 Wall Ball

Then in Remaining Time Perform AMRAP:

• 5 Deadlift
• 10 Burpee

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

• Front Squat x 3 @ 80%

Skill:

• 10 HR Bar facing Burpees
• 15 HR Deadlift (165,110)
• 20 Wallballs (20,14)

• 10 Minutes Mobility

3 Sets:

• Muscle-Ups x 3-6
• Double-Unders x 40-50
• Toes to Bar x 10

Strength:

A) 5 sets of:
In 30 seconds or less, perform:

• Clean & Jerk x 3 reps

(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
*Rest 2 minutes and 30 seconds between sets.

C) 6 Sets:

Back Squat

• * Set 1 – 5 reps @ 75-80% of 1-RM
• * Set 2 – 3 reps @ 85-90%
• * Set 3 – 1 rep @ 90-95%
• * Sets 4-6 – 8 reps @ 70-80%

Skill:

• EMOM For 10 Minutes

*Choose a skill or movement in which you’ve been struggling with, and us this time to work on it.