• Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

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

1 Set:

• Max Rep Burn Set

Skill:

• 5 Pull Up
• 10 Push Ups
• 15 Squats
• 10 Pull Up
• 20 Push Ups
• 30 Squats
• 15 Pull Ups
• 30 Push Ups
• 45 Squats
• 20 Pull Up
• 40 Push Up
• 60 Squats

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

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

1 Set:

• Max Rep Burn Set

Skill:

• 5 Pull Up
• 10 Push Ups
• 15 Squats
• 10 Pull Up
• 20 Push Ups
• 30 Squats
• 15 Pull Ups
• 30 Push Ups
• 45 Squats
• 20 Pull Up
• 40 Push Up
• 60 Squats

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

Front Squat

• Set 1 – 5 reps @ 60% of 1-RM
• Set 2 – 3 reps @ 80%
• Set 3 – 1 rep @ 90%
• Set 4 – 5 reps @ 75-80%
• Set 5 – 5 reps @ 80-85%

B) 5 Sets: (Every 90 Seconds)

• 3-Position Clean (one from the floor, then the mid-hang, then the high hang)

Skill:

• Mobility