• Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

• 2 Hang Power Clean + 2 Front Squat

Skill:

• 5 Hang Power Cleans
• 30 Mountain Climbers
• 7 Supine Row

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

• Power Clean x 1 (Build to today’s 1 RM)

B) 5 Sets: (Every 2 Minutes)

• Back Squat x 5 @ 80-83%

Skill:

• 5 Power Cleans @ 70% of A
• 30 Double Unders
• 7 Strict Pull Ups (C2B if you have them)

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

• Front Squat x 1

Loads per set (by %): 50, 60, 70, 75, 80, 85

B) 10 Sets: (Sets 1-6 = Every 90 Seconds, Sets 7-10 = Every 2 Minutes)

• Clean x 1

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C) 3 sets: (Perform After WOD)

• Weighted GHD Hip Extension x 6-8 @ 2014
• Rest 30 seconds
• Seated Leg Curls with Band x 12-15
• Rest as needed

Skill:

• Minute 1 – 20 Jumping Lunges with Barbell 75/55
• Minute 2 – 15 Unbroken Wall Ball 30/20
• Minute 3 – 10 Toes to Bar

• 10 Minutes Mobility