6 Sets:

• Hurdle Jumps x 6
• Banded Shoulder Series x 5-8

Strength:

3 Sets:

• Pressing Snatch Balance + Overhead Squat x 3 (focus on Position, not load)
• Stationary Dip/Wt. Push Up x 6-8
• Good Mornings x 6

Skill:

• 15 Thrusters 75/55
• 15 Toe to Bar/V-Ups (Focus on Range of Motion, if you’re unable to complete toe to bar perform V-Ups)

• 10 Minutes Mobility

• Hurdle Jumos x 6
• Banded Shoulder Series x 5-8

Strength:

3 Sets:

• Pressing Snatch Balance + Overhead Squat x 3 (focus on Position, not load)
• Wt. Stationary Dip x 6-8 (Perform 2 Sets Wt. with 6-8 reps, on the last set perform ME Dips with no weight. If you’re unable to perform at least 8-10 unbroken reps perform ME push ups for the last set)
• Good Mornings x 6

Skill:

• 25 Thrusters 95/65
• 25 Toe to Bar

• 10 Minutes Mobility

• Hurdle Hop x 6
• Banded Shoulder Series x 5-8

Strength:

A) 15 Minutes:

• Find 20RM Overhead Squat

B) 3 Sets: (Perform after WOD)

• Good Mornings x 6
• Wt. Stationary Dip x 6-8 (Perform 3 Sets Wt. with 6-8 reps, on the last set perform ME Dips with no weight. If you’re unable to perform at least 8-10 unbroken reps perform ME push ups for the last set)

Skill:

• 25 Thursters 95/65
• 25 Toe to Bar

• 10 Minutes Mobility