2 Sets:

• 45 Second Side Plank Each
• Bull Dog Complex x 5 each
• Reverse Lunge on Slider x 6 ea
• Split Squat Switch x 3 ea.

Strength:

4 Sets:

• Tempo Deadlift x 3 @ 3111 + 2 Deadlift (no tempo) @ 70% of 1RM
• DB Shoulder Press x 8 (Build to Max)

Skill:

• 5 Ring Dip
• 10 Power Clean 95/65
• 5 Push Up
• 10 Push Press
• 5 Burpee

*Rest 1:30 between Sets. Restart each set from the beginning.

• Mobility

2 Sets:

• 45 Second Side Plank Each
• Bull Dog Complex x 5 each
• Reverse Lunge on Slider x 6 ea
• Split Squat Switch x 3 ea.

Strength:

4 Sets:

• Tempo Deadlift x 3 @ 3111 + 2 Deadlift (no tempo) @ 70% of 1RM
• DB Shoulder Press x 8 (Build to Max)

Skill:

• 5 Ring Dip
• 10 Power Clean 95/65
• 5 Clapping Push Up
• 10 Push Press
• 5 Burpee

*Rest 1:30 between Sets. Restart each set from the beginning.

• Mobility

2 Sets:

• 45 Second Side Plank Each
• Bull Dog Complex x 5 each
• Reverse Lunge on Slider x 6 ea
• Split Squat Switch x 3 ea.

Strength:

A1) In 8 Sets or Less:

• Build to Max Front Squat

Rest 5 Minutes

A2) 1 Set:

• Max Rep Front Squat @ 85% of A1

*Must maintain a tempo of 2 seconds down, no pause, up fast, 1 second pause at top.  If you’re unable to perform more reps, or break from tempo your set is over.

• Back Squat x 6 @ 75%

• Snatch pulls x 5 @ 90,95,100,100% of best snatch

Skill:

• 10 Wall Ball 30/20
• 10 Power Clean 95/65
• 10 Box Jump 20′
• 10 Push Press 95/65
• 5 Calorie Row

*Rest 1:30 between Sets. Restart each set from the beginning.