• Side Plank Hold on Forearms x 30 seconds ea.
• Iso YTW Hold x 20 seconds each
• Seated Elbow on Knee External Rotation x 10
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

• 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

• Forwards Sled Drag x 30 yards
• Hip Thrusts x 10-12 @ 50-60% of 1RM Back Squat

C) 6 Sets:

• Reverse Tabata Ring Support Hold (10 second Hold/20 seconds rest)

4 Sets Each

• Max Rep Single Hand on Medball Push Ups (Alternate Hands Each Set)
• Rest 60 seconds
• Max Rep Chest to Ring Supine Row (If you’re able to perform 6-8 reps place feet on a bench or box.  Once you’re unable to touch the ring with your chest the set in over)
• Rest 60 seconds between sets

*Superset Push Ups and Rows

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Iso YTW Hold x 20 seconds each
• Seated Elbow on Knee External Rotation x 10
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

• 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

• Forwards Sled Drag x 30 yards
• Hip Thrusts x 10-12 @ 50-60% of 1RM Back Squat

C) 6 Sets:

• Reverse Tabata Ring Support Hold (10 second Hold/20 seconds rest)

4 Sets Each

• Max Rep Single Hand on Medball Push Ups (Alternate Hands Each Set)
• Rest 60 seconds
• Max Rep Chest to Ring Supine Row (If you’re able to perform 6-8 reps place feet on a bench or box.  Once you’re unable to touch the ring with your chest the set in over)
• Rest 60 seconds between sets

*Superset Push Ups and Rows

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Iso YTW Hold x 20 seconds each
• Seated Elbow on Knee External Rotation x 10
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 3 Sets:

Sumo Deadlift x 10 @90% of 10RM

Perform After WOD:

B) 3 Sets:

• 10 yard Single Arm Overhead Walking Lunge Each 70/55
• 50 yard Double Overhead Waiters Carry 70/55

*Scale Accordingly

Skill:

• 4 Clean and Jerk 205/135
• 2,4,6,8,12..ect. Box jump Over  24/20

4 Sets:

• 250m @89% of 2K
• 250m easy recovery btw sets:

4 Sets:

• 250m Row @105% of 2K Pace
• 1 minute rest between sets