• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.

Strength:

4 Sets: (Every 2 Minutes)

• Thruster x 5 @60% of 1RM Clean and Jerk

*Goal to increase at least 5-10# each week.

Skill:

• 1 Mile Run
• 150 Double Unders
• 35 Toe to Bar
• In Remaining Time Perform AMRAP Hang Clean (Every 7 Reps Perform 10 Sit Ups)

• CrossOver Symmetry Plyometric Protocol

• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.

Strength:

4 Sets: (Every 2 Minutes)

• Thruster x 5 @60% of 1RM Clean and Jerk

*Goal to increase at least 5-10# each week.
Skill:

• 1 Mile Run
• 200 Double Unders
• 50 Toe to Bar
• In Remaining Time Perform AMRAP Hang Clean 205/140 (Every 7 Reps Perform 10 Sit Ups)

*45+ = 185/125

• CrossOver Symmetry Plyometric Protocol

• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.

Strength:

A) 5 Sets: (EMOM)

• 2 Snatch Grip Deadlifts to the Knee + Hang Snatch @70% (Pause at knee for 3 seconds on deadlift portion)

*Goal to increase ea. week by at least 10# if 70% is above 220#, and 5# if 70% is below 220#

B) 4 Sets: (Every 2 Minutes)

• Thruster x 5 @60% of 1RM Clean and Jerk

*Goal to increase at least 5-10# each week.

Perform After WOD

C) 3 Sets: (Perform After WOD)

• Jumping Good Mornings x 5

Skill:

• 1 Mile Run
• 200 Double Unders
• 50 Toe to Bar
• In Remaining Time Perform AMRAP Hang Clean 225/155 (Every 7 Reps Perform 5 Toe to Bar)

• Mobility