• PVC Pass Through x 5 ea.
• Prone Kick Backs x 10 ea.
• Wall Squat x 5
• Bar Taps x 8

Strength:

A) 4 Sets: (EMOM)

• Power Clean + 3 Thruster @65% of 1 RM Clean and Jerk

B) 3 Sets: (Perform After WOD)

• Wt. Isometric Hip Ext. Hold x 30 Seconds
• GHD Hollow Hold x 30 Seconds

Skill:

• 5-10 Strict Pull Ups + 5-10 Dips
• 10 Squat Clean
• 15 Box Jump

• CrossOver Symmetry Plyometric Protocol

• PVC Pass Through x 5 ea.
• Prone Kick Backs x 10 ea.
• Wall Squat x 5
• Bar Taps x 8
• Hollow/Arch Swing on Rings x 5

Strength:

A) 4 Sets: (EMOM)

• Power Clean + 3 Thruster @65% of 1 RM Clean and Jerk

B) 3 Sets: (Perform After WOD)

• Wt. Isometric Hip Ext. Hold x 30 Seconds
• GHD Hollow Hold x 30 Seconds

Skill:

• 5 Muscle Up (5-10 Strict Pull Ups + 5-10 Dips)
• 10 Squat Clean 135/95
• 20 Box Jump 24/20

• CrossOver Symmetry Plyometric Protocol

• PVC Pass Through x 5 ea.
• Prone Kick Backs x 10 ea.
• Wall Squat x 5
• Bar Taps x 8
• Hollow/Arch Swing on Rings x 5

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

• Muscle Snatch x 2 @55% of 1 RM

*Goal to increase 10# each week if working weight is above 135# and increase 5# if working weight is below 135#.

B) 4 Sets: (EMOM)

• Power Clean + 3 Thruster @65%

*Goal to increase at least 10# each week if working weight is above 240# and increase at least 5# if working weight is below 240#.

C) 3 Sets: (Perform After WOD)

• Wt. Isometric Hip Ext. Hold x 30 Seconds
• GHD Hollow Hold x 30 Seconds

Skill:

• 5 Muscle Up
• 10 Squat Clean 135/95
• 20 Box Jump 24/20

• Mobility