• Dynamic Warm Up

Strength:

4 Sets:

• Low Bar Box Squat x 5 @ 60% of 1 RM @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
• Band Pull a Parts x 8-10

Skill:

• 7 Deadlift
• 14 Sit Ups
• 21 DB Step Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets:

• Low Bar Box Squat x 5 @ 60% of 1 RM @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
• Pendlay Row x 6-8

Skill:

• 7 Deadlift 315/215
• 14 Weighted Sit Up
• 21 DB Step Ups 20″/16″

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

• Clean + Front Squat + Jerk @ 85% of your 1-RM C&J

B) 6 Sets: (Every 2 minutes)

Deadlift

• Set 1 – 8 reps @ 55%
• Set 2 – 6 reps @ 65%
• Set 3 – 4 reps @ 75%
• Set 4 – 2 reps @ 85%
• Set 5 – 2 reps @ 92%
• Set 6 – 2 reps @ 98%

C) 3 Sets: (Every 2 minutes)

• Deadlift x 3 @ 70%
• Band Pull a Parts x 8

Skill:

• Minute 1 – 5 Strict Weighted Pull Ups + 5 Pull Ups (use as much weight as you think you can handle and note the load used
• Minute 2 – 6-8 DB Burpee Box Step Ups 55/35
• Minute 3 – 20 Double Unders + 10 Thrusters 75/55

• 10 Minutes Mobility