• Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2:30)

• Thruster x 5
• Band Pull a Parts x 8

Skill:

at 0:00 on the Running Clock For time:(4 Minute Cap)

• 35 Wall Ball Shots
• 15-20 Pull Ups
• 30-40 Sit Ups

at 5:00 on the Running Clock For time:(4 Minute Cap)

• 30 Wall Ball Shots 20/14
• 12-15 Pull Ups
• 24-30 Sit Up

at 10:00 on the Running Clock For time:(4 Minute Cap)

• 25 Wall Ball Shots
• 10-14 Pull Ups
• 20-24 Sit Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A)  3 Sets: (Every 2 Minutes)

• Pause Back Squat x 3 (Hold in the bottom for 3 seconds)

Must Increase 3-6% from last week.

B) 3 Sets: (Every 2 Minutes)

• Thruster x 5 @ 62-64% of 1 RM Clean and Jerk
• Band Pull a Parts x 8

Skill:

at 0:00 on the Running Clock For time: (4 Minute Cap)

• 50 Wall Ball Shots 20/14
• 5 Rope Climbs

at 5:00 on the Running Clock For time: (4 Minute Cap)

• 40 Wall Ball Shots 20/14
• 4 Rope Climbs

at 10:00 on the Running Clock For time: (4 Minute Cap)

• 30 Wall Ball Shots
• 3 Rope Climbs

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 sets: (Every 90 Seconds)

Hang Clean + Clean

• Sets 1-3 – 65-70%
• Sets 4-6 – 70-75%
• Sets 7-8 – 75-80%
• Sets 9-10 – 80-85%

B) 7 Sets: (Every 2:30)

Front Squat (no prescribed tempo this week)

• Set 1 – 4 reps @ 75-80%
• Set 2 – 3 reps @ 80-85%
• Set 3 – 2 reps @ 85-90%
• Set 4 – 4 reps @ 80-85%
• Set 5 – 3 reps @ 85-90%
• Set 6 – 2 reps @ 90-95%
• Set 7 – 6 reps @ 75-80%

Skill:

at 0:00 on the Running Clock For time:(4 Minute Cap)

• 50 Wall Ball Shots 20/14
• 5 Rope Climbs

at 5:00 on the Running Clock For time:(4 Minute Cap)

• 40 Wall Ball Shots 20/14
• 4 Rope Climbs

at 10:00 on the Running Clock For time:(4 Minute Cap)

• 30 Wall Ball Shots
• 3 Rope Climbs

• 10 Minutes Mobility