• Push Up Shoulder Taps x 10 ea.
• Wall Walk x 2
• Wall Facing Handstand Hold x 20-30 Seconds
• Forward Roll x 2-4

Strength:

3 Sets:

• Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift
• Walking Lunges x 8-10 ea

Skill:

• 6 Push Ups
• 9 Power Clean
• 12 Burpees
• 15 Kettlebell Swings
• 18 Wallball Shots
• 3 Minute Rest

• 10 Minutes Mobility

• Push Up Shoulder Taps x 10 ea.
• Wall Walk x 2
• Wall Facing Handstand Hold x 20-30 Seconds
• Forward Roll x 2-4

Strength:

Perform After WOD

A) 4 Sets:

• Front Squat x 2 @80%

*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#.

B) 3 Sets:

• Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift

Skill:

• 5 Handstand Push Ups/ 10 Push Ups
• 10 Power Clean 135/95
• 15 Burpees
• 20 Kettlebell Swings 55/35
• 25 Wallball Shots 20/14
• 3 Minute Rest

• 10 Minutes Mobility

• Push Up Shoulder Taps x 10 ea.
• Wall Walk x 2
• Wall Facing Handstand Hold x 20-30 Seconds
• Forward Roll x 2-4

Strength:

Perform After WOD

A) 6 Sets:

Snatch x 1

• Set 1 = 60%
• Set 2 = 65%
• Set 3 = 70%
• Set 4 = 75%
• Set 5 = 80%
• Set 6 = 85%

*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#.

Perform After WOD

B) 3 Set: (Every 75 Seconds)

• Back Squat x 3 @70%

*Goal to increase at least 10# if 70% is above 330#, and at least 5# each week if 70% is below 330#

Skill:

• 5 Handstand Push Ups/ 10 Push Ups
• 10 Power Clean 135/95
• 15 Burpees
• 20 Kettlebell Swings 55/35
• 25 Wallball Shots 20/14
• 3 Minute Rest

• 10 Minutes Mobility