3 Sets:

• Muscle Clean x 3
• Front Squat x 3
• Supine Row x 8-10

Strength:

A) 4 Sets: (Every 90 Seconds)

• Hang Power Clean + Front Squat + Clean

B) 3 Sets:

• Hip Ext. x 10-15
• Plank Hold x 30 Seconds

Skill:

Conga-line style

• 500m Row

• 10 Minutes Mobility

3 Sets:

• Muscle Clean x 3
• Front Squat x 3
• Supine Row x 8-10

Strength:

A) 4 Sets: (Every 90 Seconds)

• Hang Power Clean + Front Squat + Clean

B) 5 Sets: (Every 2 Minutes)

• Back Squat x 5 @ 77-80% of 1 RM

Skill:

Conga-line style

• 500m Row

• 10 Minutes Mobility

3 Sets:

• Muscle Clean x 3
• Front Squat x 3
• Supine Row x 8-10

Strength:

A) 8 Sets: (Every 90 Seconds)

• Hang Clean + Clean

B) 8 Sets: (Every 2 Minutes)

Front Squat

• Set 1 – 2 reps @ 75%
• Set 2 – 2 reps @ 80%
• Set 3 – 2 reps @ 85%
• Set 4 – 1 rep @ 90%
• Sets 5-8 – 1 rep @ 90-95%

Skill:

• Minute 1 – 15 Heavy Russian KB Swings (use the heaviest bell you can, or switch to Double KB Swings)
• Minute 2 – 10 Walking Lunges with KB or DB (choose load)
• Minute 3 – 12 Burpee Box Jump Overs 24/20

• 10 Minutes Mobility