• Seal Walk x 20 yards
• Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
• Band Resisted Squat w/3 sec pause x 10
• High as Possible Wall Ball x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

• 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

Skill:

• 800m Run

Then

4 Rds:

• 12 Sumo Deadlift High Pull 115/75
• 12 Hang Power Clean
• 12 Back Squat

• Mobility

• Seal Walk x 20 yards
• Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
• Band Resisted Squat w/3 sec pause x 10
• Kneeling Jump/High as Possible Wall Ball x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

• 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

Skill:

• 800m Run

Then

4 Rds:

• 12 Sumo Deadlift High Pull 115/75
• 12 Hang Power Clean
• 12 Back Squat

• Mobility

• Seal Walk x 20 yards
• Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
• Band Resisted Squat w/3 sec pause x 10
• Kneeling Jump x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

• 2 Tempo Snatch (8 second count from floor to high hang.  At the 8 second mark you should be at the high hang position then explode)

B) 5 Sets: (Every 90 Seconds)

• 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

C) 5 Sets:

• Clean Pull x 2 @ 95-100-110-110-110%

D) 5 Sets:

Front Squat

• Set 1 = 4 Reps @ 80%
• Set 2 = 3 Reps @ 85%
• Set 3 = 2 Reps @ 87.5%
• Set 4 = 2 Reps @ 92.5%
• Set 5 = 1 Reps @ 97.5%

E) 3 Sets:

• Reverse Lunge x 4 @50% of 1RM Back Squat
• Stiff Legged Deadlift x 4 @75%
• GH Raises x 5 AHAP

Skill:

• Mobility