• Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

• Thruster x 5
• Band Pull a Parts x 8

Skill:

• 300m Run Each (300 yrd shuttle WEATHER Dependent)
• 20 Box Jump Overs 24/20
• 10 Thrusters

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A)  3 Sets: (Every 2 Minutes)

• Pause Back Squat x 3 (Hold in the bottom for 3 seconds)

Must Increase 3-6% from last week.

B) 3 Sets: (Every 2 Minutes)

• Thruster x 5 @ 66-68% of 1 RM Clean and Jerk
• Band Pull a Parts x 8

Skill:

• 300m Run Each (300 yrd shuttle WEATHER Dependent)
• 20 Box Jump Overs 24/20
• 1 Clean (Full or Power)

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2:30)

Front Squat

• Set 1 – 3 reps @ 85-90%
• Set 2 – 2 reps @ 90-95%
• Set 3 – 1 rep @ 95-102%
• Set 4 – 3 reps @ 90-95%
• Set 5 – 2 reps @ 95-102%
• Set 6 – 1 rep @ 105+%

B) 10 Sets: (Every 90 Seconds)

Clean x 1

• Sets 1-2 – 70-75%
• Sets 3-4 – 75-80%
• Sets 5-6 – 80-85%
• Sets 7-8 – 85-90%
• Sets 9-10 – 90-95%

Skill:

• 300m Run Each (300 yrd shuttle WEATHER Dependent)
• 20 Box Jump Overs 30/24
• 1 Clean (Full or Power)

• 10 Minutes Mobility