• Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

• Close Grip Bench Press x 3
• Supine Row x 8-10 @2111

Skill:

• 10 Shoulder to Overhead 115/75
• 20 Double Unders

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

• Close Grip Bench Press x 3
• Wt. Strict Pull Ups x 4-6

Skill:

• 10 Shoulder to Overhead 115/75
• 20 Double Unders

• 10 Minutes Mobility

• 15′ Rope Climbs x 2-3 ascents (legless if you can do so safely, then grip with feet before you touch and come down)
• L-Sit x 30-45 seconds

Strength:

A) 5 Sets:

• Snatch x 1.1.1 (rest 10 seconds between singles)

B) 5 Sets: (Every 2:30)

Back Squat

• Set 1 – 5 reps @ 70%
• Set 2 – 3 reps @ 80%
• Set 3 – 2 reps @ 85%
• Set 4 – 1 rep @ 90%
• Set 5 – 10 reps @ 70-75%

Skill:

• Mobility