2 Sets:

• Bent Over YTW x 10
• Band Pull a Parts x 10
• Triple Threat x 10 ea.

Strength:

A) 3 Sets: (EMOM)

• 3 Position Clean Pull (2″ Below Knee, 2″ Above Knee, Mid Thigh)

*Hold each position for 2 second count, feel weight shift from front foot to back

B) 2 Sets: (EMOM)

• Muscle Clean + Hang Power Clean + Front Squat + Squat Clean

Skill:

• Halting Clean Deadlift to Mid Thigh + Hang Power Clean + Front Squat + Squat Clean

• 10 Minutes Mobility

2 Sets:

• Bent Over YTW x 10
• Band Pull a Parts x 10
• Triple Threat x 10 ea.

Strength:

A) 3 Sets: (EMOM)

• 3 Position Clean Pull (2″ Below Knee, 2″ Above Knee, Mid Thigh)

*Hold each position for 2 second count, feel weight shift from front foot to back

B) 2 Sets: (EMOM)

• Muscle Clean + Hang Power Clean + Front Squat + Squat Clean

Skill:

• 1A) = Hang Power Clean + Power Clean
• 1B) = Hang Squat Clean + Squat Clean

*Alternate between 1A and 1B every 90 Seconds

• 10 Minutes Mobility

3 Sets:

• Bent Over YTW x 10
• Band Pull a Parts x 10
• Triple Threat x 10 ea.
• Double Unders x 30-50

Strength:

A) 5 Sets:

• Power Clean x 1.1.1 (rest 10 seconds between singles)

Skill:

• 25 Hip Ext.
• Rest 1 Minute

• 10 Minutes Mobility