• 10 V-Ups
• 10 Hollow Rocks
• 5 Scapular Pull Ups
• 3-5 Strict Pull Ups
• 8 Bar Taps
• 2-5 Pull Ups

Strength:

5 Sets:

• Deadlift x 5

Skill:

• 1000/750m Row

In Remaining Time:

2-4-6-8-10-12…

• Deadlift
• Push Up

• 10 Minutes Mobility

• 10 V-Ups
• 10 Hollow Rocks
• 5 Scapular Pull Ups
• 3-5 Strict Pull Ups
• 8 Bar Taps
• 2-5 Bar Muscle Ups/Pull Ups

Strength:

5 Sets:

Deadlift

• Set 1 = 3 Reps @ 70%
• Set 2 = 3 Reps @ 75%
• Set 3 = 2 Reps @ 80%
• Set 4 = 1 Reps @ 85%
• Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 395#, and 45# if set 4 is below 395#.

Skill:

• 1000m Row

In Remaining Time:

2-4-6-8-10-12…

• Deadlift 255/175
• Strict Ring Dip

• 10 Minutes Mobility

• 10 V-Ups
• 10 Hollow Rocks
• 5 Scapular Pull Ups
• 3-5 Strict Pull Ups
• 8 Bar Taps
• 2-5 Bar Muscle Ups/Pull Ups

Strength:

A) 5 Minutes to Complete:

• Power Snatch + Snatch @85%
• 2 Power Snatch + 2 Snatch @80%
• 3 Power Snatch + 3 Snatch @75%

*Goal to increase at least 5-10# each week if working sets are above 220#.

B) 4 Sets:

• Front Squat x 3 @ 75% of 1RM

*Focus on explosive bounce out of the bottom. Goal to increase at least 20# if working weight is above 265#, and at least 10# each week if working wt. is below 265#.

C) 4 Sets:

• Push Press x 3 @60% of 1 RM Clean and Jerk

Skill:

• 1000m Row

In Remaining Time:

2-4-6-8-10-12…

• Deadlift 275/185
• Strict Ring Dip

• 10 Minutes Mobility