2 Sets:

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

Strength:

6 Sets: (Every 2 Minutes)

• Overhead Squat x 3 @ 2211

Skill:

• 15 Deadlift
• 5 Overhead Squat

• CrossOver Symmetry Plyometric Protocol

2 Sets:

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

Strength:

A) 3 Sets: (Every 90 Seconds)

• Behind the Neck Snatch Grip Push Press x 3

B) 3 Sets: (Every 2 Minutes)

• Overhead Squat x 3 @ 3311

Skill:

• 21 Deadlift 155/105
• 7 Overhead Squat 155/105

• CrossOver Symmetry Plyometric Protocol

2 Sets:

• 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#

Perform After WOD:

B) 4 Sets: (Every 2 Minutes)

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

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

C) 3 Sets: (Perform After WOD)

• Jumping Good Mornings x 5

Skill:

• 21 Deadlift 185/125
• 7 Overhead Squat 185/125

• 30/25 Calorie Row (Rest 1 Minute between Sets)