3 Sets:

• Bent Over YTW x 8 ea.
• Scapular Pull Ups x 10
• Supine Row x 12
• Knee Tuck Hollow Hold x 20 Seconds

Strength:

3 Sets:

• Bench Press x 5

*Decrease 15-20# from last week

Skill:

Skill:

• Minute 1 = 15/12 Cal Row
• Minute 2 = 8-10 Standing Alternating DB Arnold Presses
• Minute 3 = 60 yard shuttle run
• Minute 4 = 30 Seconds Max Stationary Dips

• Mobility

3 Sets:

• Bent Over YTW x 8 ea.
• Scapular Pull Ups x 10
• Supine Row x 12
• Knee Tuck Hollow Hold x 20 Seconds

Strength:

3 Sets:

Bench Press

• Set 1 = 5 Reps @40%
• Set 2 = 5 Reps @50%
• Set 3 = 5 @60%

*Percentages based off 90% + 5# of 1RM

Skill:

• Minute 1 = 15/12 Cal Row
• Minute 2 = 8-10 Standing Alternating DB Arnold Presses
• Minute 3 = 60 yard shuttle run
• Minute 4 = 30 Seconds Max Stationary Dips

• Mobility

3 Sets:

• Bent Over YTW x 8 ea.
• Scapular Pull Ups x 10
• Supine Row x 12
• Knee Tuck Hollow Hold x 20 Seconds

Strength:

A) 4 Sets:

• 3 Position Power Snatch (Top to Bottom, Up to 75%)

B) 4 Sets:

• 3 Position Power Clean (Up to 75%)

Skill:

21-15-9 For Time:

• Handstand Push Ups
• Ring Dips
• Push Ups

Rest 3 Minutes Between A and B

B) For Time:

• 20 Ring Muscle Ups

• Mobility