2 Rds NFT

• Isometric YWTI x 10 Seconds
• Band Pull a Parts x 10
• Triple Threat

Strength:

4 Sets:

• Front Squat x 5-6 @31X1
• Rest 2 Minutes
• Single Arm DB Bent Over Row x 6-8 ea.
• Rest 2 Minutes

Skill:

• 5 DB Clean
• 10 Pull Ups
• 15 DB Push Press
• 30 Double Unders
• Rest 2 Minutes

• 10 Minutes Mobility

2 Rds NFT

• Isometric YWTI x 10 Seconds
• Band Pull a Parts x 10
• Triple Threat

Strength:

4 Sets:

• Front Squat x 5-6 @31X1
• Rest 30 Seconds
• Wt. Pull Ups x 2-3
• Rest 2 Minutes

Skill:

• 10 DB Clean 45/30
• 15 Pull Ups
• 20 DB Push Press 45/30
• 40 Double Unders
• Rest 2 Minutes

• 10 Minutes Mobility

2 Rds NFT

• Isometric YWTI x 10 Seconds
• Band Pull a Parts x 10
• Triple Threat

Strength:

A) 8 Sets: (Every 2:30)

• Clean x 1.1 @ 90+% (rest 10 seconds between singles)

B) 3 Sets: (Every 2 Minutes)

• Back Squat x 5-6 @ 60-70%

*Keep the load light this is still a de-load squat week.

C) 3 Sets: (Perform After WOD)

• BB Wt. Hip Ext. x 6-8

Skill:

• 10 Minutes Mobility