2 Sets:

• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.

Strength:

3 Sets: (Perform After WOD)

• Isometric Hip Extention Hold x 30-45 Seconds
• Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

• Tire Flips

1-2-3-4-5-6-7-8-9-10…

• Power Clean
• Burpee

B) With a Partner Perform AMRAP in 2 Minutes:

• Tire Flips

• Mobility

2 Sets:

• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

• Power Clean x 3 @ 65% of 1 RM Clean and Jerk

B) 3 Sets: (Perform After WOD)

• Isometric Hip Extention Hold x 30-45 Seconds
• Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

1-2-3-4-5-6-7-8-9-10…

• Power Clean 135/95
• Burpee

B) With a Partner Perform AMRAP in 2 Minutes:

• Tire Flips

• Mobility

2 Sets:

• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

• Power Clean x 3 @ 65% of 1 RM Clean and Jerk

B) 4 Sets: (Every 2:30)

• Back Squat x 7 @60% of 1RM

C) 3 Sets: (Perform After WOD)

• Seated Good Mornings x 5 @60% of 1RM Snatch
• GHD MB Sit Up x 10
• Isometric Hip Ext. Hold x 30-45 Seconds

Skill:

1-2-3-4-5-6-7-8-9-10…

• Power Clean 135/95
• Burpee

B) 5 Rds:

AMRAP in 1 Minute:

• 5 Box Jumps 40/30
• In Remaining Time Perform AMRAP Tire Flips
• Rest 1 Minute

• Mobility