• Banded Shoulder Activation

Strength:

3 Sets: (Perform after WOD)

• Stationary Dip Support Hold x 25-40 Seconds
• Max Push Ups

Skill:

• 5 Power Clean
• 10 Burpees
• 15 KB Swings
• 20 Wall Balls

*one athlete completes a full round while the other rests, then switch.

• 10 Minutes Mobility

• Banded Shoulder Activation

Strength:

3 Sets: (Perform after WOD)

• Wt. Stationary Dip x 6-8
• Elevated Push Up x Max Effort minus 2-3 Reps

Skill:

• 5 HSPU
• 10 Power Clean 135/95
• 15 Burpees
• 20 KB Swings 55/35
• 25 Wall Balls 20/14

*one athlete completes a full round while the other rests, then switch.

• 10 Minutes Mobility

• Banded Shoulder Activation

Strength:

7 Sets: (EMOM)

• Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 185/135
• Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
• Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
• Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
• Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
• Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
• Min 7: 1 unbroken Hang Squat Clean + 7 unbroken Jerks, 185/135

If these loads are a little aggressive.  Scale appropriately to perform this sequence.

Skill:

• 5 Strict HSPU
• 10 Power Clean, 135/95
• 15 Burpees
• 20 KB Swings 55/35
• 25 Wall Balls, 20/14
  

*one athlete completes a full round while the other rests, then switch.

• 10 Minutes Mobility