• Reverse V-Ups x 20
• Lying Side Raises x 10 ea.
• Reverse Lunge and Reach on Slider x 6 ea.
• Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

• 3 Position Power Snatch (High Hang, Above Knee, Floor)

Skill:

• 12 Deadlift 205/145
• 12 Burpeee
• 12 KB Swings
• 12 Wall Ball

• Mobility

• Reverse V-Ups x 20
• Lying Side Raises x 10 ea.
• Reverse Lunge and Reach on Slider x 6 ea.
• Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

3 position Power Snatch (High Hang, Above Knee, Floor)

• Sets 1-3 @ 75%
• Sets 4-5 @ 78%

Skill:

• 12 Deadlift 205/145
• 12 Burpeee
• 12 KB Swings
• 12 Wall Ball

• Mobility

• Reverse V-Ups x 20
• Lying Side Raises x 10 ea.
• Reverse Lunge and Reach on Slider x 6 ea.
• Low Box Depth Jump to Broad Jump x 5

Strength:

A) 5 Sets:

3 position Power Snatch (High Hang, Above Knee, Floor)

• Sets 1-3 @ 78%
• Sets 4-5 @ 80%

B) 5 Sets:

3 Position Power Clean (High Hang, Above Knee, Floor)

• Sets 1-3 @ 78%
• Sets 4-5 @ 80%

C) 4 Sets:

Clean Pulls

• Sets 1-2 @ 93%
• Sets 3-4 @ 95%

D) 3 Sets:

• Push Press w/ 2sec pause at top X 4 (Increase load from last week)

Skill:

• 6 Deficit Handstand Push Up + 4 Wt. Pull Ups (Same height and weight a last week)

B) Optional Gymnastics Ring Work

2 Sets:

• False Grip Pull Ups on Rings x 6-8

2 Sets:

• False Grip strict muscle up NO DIP OUT x 2-4

2 Sets:

• Max Rep Strict Muscle Up

1 Set:

• Max Rep Unbroken Kipping Muscle Up

3 Set:

• 55% of Max UB Kipping Muscle Up (Rest 2 Minutes between)

• Mobility