• Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

• Hang Power Clean + Power Clean + Front Squat

Skill:

• 30 Pull Ups
• 20 MB Clean
• 15 Deadlifts
• 20 MB Clean
• 30 Pull Up

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

• Back Squat x 5 @ 83-85%

B) 6 Sets: (Every 90 Seconds)

• Power Clean + Front Squat + Clean

Build over the course of the 6 sets.

Skill:

• 40 Pull Ups (Perform Chest to Bar if you have them)
• 30 MB Clean
• 20 Deadlifts 245/165
• 30 MB Clean
• 40 Pull Up

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 6 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%
• Set 5 – 1 rep @ 92-95%
• Set 6 – 1 rep @ 95-98%

B) 8 Sets: (Every 90 Seconds)

• Power Clean + Front Squat + Clean

Build over the course of the 8 sets.

Skill:

• 40 Chest to Bar Pull Ups
• 30 Handstand Push Ups
• 20 Snatches 145/100
• 30 Handstand Push Ups
• 40 Chest to Bar Pull Ups

• 10 Minutes Mobility