• 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:

2-4-6-8-10….

• DB Snatch
• Handstand Push Ups
• Pull Ups

• 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:

2-4-6-8-10….

• DB Snatch
• Handstand Push Ups
• Pull Ups

• 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 @ 75%
• Sets 4-5 @ 78%

B) 5 Sets:

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

• Sets 4-5 @ 78%
• Sets 1-3 @ 75%

C) 4 Sets:

Clean Pulls

• Sets 1-2 @ 90%
• Sets 3-4 @ 93%

D) 3 Sets:

• Push Press w/ 2sec pause at top X5

12min Timer: Every 90sec complete: 5 Deficit HSPU + 3 Weighted Pull ups

*Note: Rest full recovery on your lifts when rest times are not given. Load up Push press to ensure your 5 Reps are tough, increase weight as needed

Skill:

• 5 Deficit Handstand Push Up + 3 Wt. Pull Ups

Rest 5 Minutes:

• 1 set max strict ring dips

• Mobility