• Dynamic Warm Up

Strength:

2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

Skill:

• 7 Deadlift
• 6 Hang Power Clean
• 5 Thruster
• 4 Pull Up
• Rest 1 Minute

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

Skill:

• 4 Deadlift
• 4 Hang Power Clean
• 4 Thruster
• 4 Chest to Bar Pull Up

All movements must be performed unbroken.  Athletes choose to start at 75/55, 95/65, 115/80, 135/95.  With each successful round athletes must increase load 10 Lbs.  If the athlete fails to perform the round unbroken, they must decrease load down to the weight used in the prior set.

• Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

• Bar Muscle Up x 1-5

*Use this time to focus on improving your mechanics and technique.  If there is an area that you need to work on use this to improve it (Hollow Position, Swing, Turn over, kip in dip, ect…)

B) 2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

Skill:

• 4 Deadlift
• 4 Hang Power Clean
• 4 Thruster
• 4 Muscle Ups

All movements must be performed unbroken.  Athletes choose to start at 75/55, 95/65, 115/80, 135/95.  With each successful round athletes must increase load 10 Lbs.  If the athlete fails to perform the round unbroken, they must decrease load down to the weight used in the prior set.

• 10 Minutes Mobility