• Dynamic Warm Up

Strength:

4 Sets:

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

Skill:

2 Rds

• 10 Wall ball
• 10 Sit-ups
• 10 Box jump Overs
• 10 Push-ups

2 Rds

• 10 Pull-ups
• 10 DB Step Ups
• 10 KB swings
• 10 DB Push press

2 Rds

• 10 KB Sumo deadlift high pull
• 10 Burpees
• 10 sit-ups
• 10 Walking Lunge

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

• Low Bar Box Squat x 5 @ 62-64% of 1 RM @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
• Band Pull a Part x 10

Skill:

• 20 Wall ball
• 20 Sit-ups
• 20 Box jump, 24/20
• 20 Push-ups
• 20 Power Clean 135/95
• 20 Double-unders
• 20 Dumdbell Thrusters, 35/25
• 20 Pull-ups
• 20 Overhead Squat 95/65
• 20 Kettlebell swings, 55/35
• 20 Push press 95/65
• 20 Ring Dips
• 20 Sumo deadlift high pull 95/65
• 20 Burpees
• 20 Back squat 135/95
• 20 GHD sit-ups
• 20 Walking lunge steps
• 20 Deadlift 135/95
• 20 Knees to elbows
• 20 Front squat 135/95

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

8 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 – 1 rep @ 90%
• Set 6 – 1 rep @ 95%
• Set 7 – 1 rep @ 101%
• Set 8 – 1 rep @ 101-105%

Perform 10 Band Pull a Parts between Sets 1-3

Skill:

• 20 Wall ball
• 20 Sit-ups
• 20 Box jump, 24/20
• 20 Push-ups
• 20 Power Clean 135/95
• 20 Double-unders
• 20 Dumdbell Thrusters, 35/25
• 20 Pull-ups
• 20 Overhead Squat 95/65
• 20 Kettlebell swings, 55/35
• 20 Push press 95/65
• 20 Ring Dips
• 20 Sumo deadlift high pull 95/65
• 20 Burpees
• 20 Back squat 135/95
• 20 GHD sit-ups
• 20 Walking lunge steps
• 20 Deadlift 135/95
• 20 Knees to elbows
• 20 Front squat 135/95

• 10 Minutes Mobility