2 Sets:

• PVC Pass Through (Normal/Eagle Claw) x 5 ea.
• 1/2 Kneeling Arnold Press x 8-10 ea.
• Hollow/Arch Swings on Pull Up Bar x 8-10
• Seal Walk x 15 yards

Strength:

Skill:

5 Sets For Max Reps

• AMRAP Bench Press (Males = Body Weight Females = 75% Body Weight)
• Rest 2 Minutes
• AMRAP Pull Ups
• Rest 2 minutes

• Mobility

2 Sets:

• PVC Pass Through (Normal/Eagle Claw) x 5 ea.
• 1/2 Kneeling Arnold Press x 8-10 ea.
• Hollow/Arch Swings on Pull Up Bar x 8-10
• Seal Walk x 15 yards

Strength:

Skill:

5 Sets For Max Reps

• AMRAP Bench Press (Males = Body Weight Females = 75% Body Weight)
• Rest 2 Minutes
• AMRAP Pull Ups
• Rest 2 minutes

• Mobility

2 Sets:

• PVC Pass Through (Normal/Eagle Claw) x 5 ea.
• 1/2 Kneeling Arnold Press x 8-10 ea.
• Hollow/Arch Swings on Pull Up Bar x 8-10
• Seal Walk x 15 yards

Strength:

A) 2 Sets:

• Behind the Neck Shoulder Press x 8

B) 6 Sets:

• Behind the Neck Jerk x 2 (Build to heavy 2)

C) 4 Sets:

• Power Snatch off blocks x 3 (Up to 75%)

Perform After WOD

C) 3 Sets:

• Good Mornings x 40-50% of 1RM Back Squat
• Prone Incline Bat wing DB Row x 10
• Prone Incline DB Lateral Raises x 10
• Prone Incline DB Front Raises x 10

Skill:

5-4-3-2-1 (Repeat)

• Bench Press @ 77% of 1 RM
• Wt. Pull Up @20% of BW

*Perform 5 Burpees After Each Set.

• Mobility