3 Sets:

• Clean Grip RDL x 3
• Hang Muscle Clean x 3
• Hang Power Clean x 3
• Push Press x 3
• Push Jerk x 3
• Seal Walk x 15′

Strength:

5 Sets: (Every 90 Seconds)

• 3 Clean Deadlift + 2 Hang Power Clean + 1 Shoulder to Overhead

Skill:

• 12 Deadlift
• 9 Hang Power Clean
• 6 Shoulder to Overhead

• 10 Minutes Mobility

3 Sets:

• Clean Grip RDL x 3
• Hang Muscle Clean x 3
• Hang Power Clean x 3
• Push Press x 3
• Push Jerk x 3
• Seal Walk x 15′ (Focus on Keeping Hollow Body Position)

Strength:

5 Sets: (Every 90 Seconds)

• 3 Clean Deadlift + 2 Hang Power Clean + 1 Shoulder to Overhead

Skill:

• 12 Deadlift
• 9 Hang Power Clean
• 6 Shoulder to Overhead

• 10 Minutes Mobility

2 Sets:

• Lateral Band Walks x 10
• Banded Forward March x 10
• Banded Backward March x 10
• Banded Wrist Lateral Walk x 10
• Banded Wrist Forward March x 10
• Banded Wrist Backward March x 10

Strength:

A) For max Time:

• L-Sit x Max Hold
• (Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
• Rest exactly 60 seconds
• L-Sit x Max Hold
• Rest exactly 60 seconds
• 60 seconds of Toes to Bar

Skill:

• 10 Minutes Mobility