• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12 ea.
• Deep Air Squat to Box Jump x 5

Strength:

A) 4 Sets: (Every 2 Minutes)

Back Squat x 3

• Set 1-2 = 73-75%
• Set 2-3 = 77-80%
• Set 4 = 85%

B) 3 Sets:

• DB Reverse Lunge x 8 ea.
• RDL x 5 @65% of 1RM Back Squat

C) 3 Sets:

• Alternating from bottom DB Incline Press x 8 ea.

*Goal to increase 5-10# from last week

C) 3 Sets:

• Prone Flat Bench DB Row Iso Hold x 30-60 Seconds
• Prone Flat Bench DB Row x 15-20
• Bent Over DB Lateral Raises x 10

Skill:

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12 ea.
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12 ea.
• Deep Air Squat to Box Jump x 5

Strength:

A)6 Sets: (Every 90 Seconds)

• 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 6 sets

B) 6 Sets:

• 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 6 sets

C) 3 Sets:

• Muscle Snatch x 5 (Up to 55% of 1RM)

D) 3 Sets:

• Snatch Pulls x 5 @90, 95, 100, 105%

E) 3 Sets:

• Bulgarian Split Squat x 5 @50-55% of 1RM Back Squat

Skill:

• AMRAP in 30 Seconds Bar Pull Overs
• Rest 30 Seconds

• Double Overhead KB Carry x 60 yards
• Turkish Get Up x 10
• Single Arm Overhead Squat x 8 each