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

Strength:

A) 4 Sets: (EMOM)

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

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

3 Sets: (Perform After WOD)

• Isometric Hip Extention Hold x 30-45 Seconds
• Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

• 10 DB Walking Lunge
• 10 Pull Ups

Rest 3 Minutes:

B) AMRAP in 10 Minutes

• 200m Run
• 10 Goblet Squat
• 15 Abmat Straight Leg Sit Up

• CrossOver Symmetry Plyometric Protocol

2 Sets:

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

Strength:

A) 4 Sets: (EMOM)

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

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

3 Sets: (Perform After WOD)

• Isometric Hip Extention Hold x 30-45 Seconds
• Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

• 10 DB Walking Lunge 35/25
• 10 Pull Ups

Rest 3 Minutes:

B) AMRAP in 10 Minutes

• 200m Run
• 10 Front Squat 135/95
• 20 Abmat Straight Leg Sit Up

• CrossOver Symmetry Plyometric Protocol

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

Strength:

A) 4 Sets: (EMOM)

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

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

Perform After WOD:

B) 4 Sets: (Every 2:30)

• Back Squat x 7 @60% of 1RM

*Goal to increase at least 10# each week if 60% is above 330# and at least 5# if 60% is below 330#

C) 3 Sets: (Perform After WOD)

• Seated Good Mornings x 5 @60% of 1RM Snatch
• GHD MB Sit Up x 10
• Isometric Hip Ext. Hold x 30-45 Seconds

Skill:

• 12 DB Walking Lunge 45/30
• 12 Pull Ups

Rest 3 Minutes:

B) AMRAP in 10 Minutes

• 200m Run
• 10 Front Squat 155/105
• 20 Abmat Straight Leg Sit Up

• CrossOver Symmetry Plyometric Protocol