2 Sets:

• Banded ATYT x 8 ea.

Strength:

Skill:

A) 4 Sets: (EMOM)

• 12 KB Swings

1 Minute Rest

B) AMRAP in 4 Minutes:

• 3 Burpee
• 6 Box Jump Overs
• 9 Wall Balls

1 Minute Rest

C) 4 Sets: (EMOM)

• 12 KB Swings

1 Minute Rest

D) AMRAP in 4 Minutes:

• 3 Burpee
• 6 Box Jump Overs
• 9 Wall Balls

1 Minute Rest

E) 4 Sets: (EMOM)

• 12 KB Swings

• 10 Minutes Mobility

2 Sets:

• Banded ATYT x 8 ea.

Strength:

Skill:

• 5 Touch and Go Snatches (Power or Full)

1 Minute Rest

B) AMRAP in 4 Minutes:

• 3 Burpee
• 6 Box Jump Overs
• 9 Wall Balls

1 Minute Rest

C) 4 Sets: (EMOM)

• 3 Touch and Go Snatches

1 Minute Rest

D) AMRAP in 4 Minutes:

• 3 Burpee
• 6 Box Jump Overs
• 9 Wall Balls

1 Minute Rest

E) 4 Sets: (EMOM)

• 1 Snatch

2 Sets:

• Banded ATYT x 8 ea.

Strength:

5 Sets: (EMOM)

• Tempo Chinese Snatch Pull + Hang Snatch @ 70% of 1RM

(3 Seconds Concentric Pull to Knee, 1 second isometric hold then Chinese Snatch Pull, then 5 seconds eccentric to knees, 1 second isometric hold then Snatch)

(Goal is to increase load 10# if 70% is above 220#, 5# if 70% is below 220# each week)

Skill:

• 5 Touch and Go Snatches (Power or Full)

1 Minute Rest

B) AMRAP in 4 Minutes:

• 3 Burpee
• 6 Box Jump Overs
• 9 Wall Balls

1 Minute Rest

C) 4 Sets: (EMOM)

• 3 Touch and Go Snatches

1 Minute Rest

D) AMRAP in 4 Minutes:

• 3 Burpee
• 6 Box Jump Overs
• 9 Wall Balls

1 Minute Rest

E) 4 Sets: (EMOM)

• 1 Snatch

• 10 Minutes Mobility