• Dynamic Warm Up

Strength:

A) 3 Sets:

• Bulgarian Split Squat x 6-8 ea.
• Plank Hold x 30-45 Seconds

Skill:

• Odd Minutes = 7 Deadlifts (Choose weight, BE SMART)
• Even Minutes = 12-20 Wall Balls

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

5 Sets: (EMOM)

• Front Squat x 5 @ 83-85%

Skill:

• Odd Minutes = 7 Deadlifts (Choose weight, BE SMART)
• Even Minutes = 15-20 Unbroken Wall Balls

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 Minutes)

Front Squat

• Set 1 – 2 reps @ 65%
• Set 2 – 2 reps @ 70%
• Set 3 – 2 reps @ 75%
• Set 4 – 1 rep @ 80%
• Set 5 – 1 rep @ 85%
• Set 6 – 1 rep @ 90%

B) 12 Sets: (Every 90 Seconds)

• Clean x 1

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

Skill:

• Odd Minutes = 5 Deadlifts (Choose weight, BE SMART)
• Even Minutes = 20 Unbroken Wall Balls

• 10 Minutes Mobility