• Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

• 3 Power Clean + 3 Front Squat

Skill:

• 10 Over Box Jump 24/20
• 150′ Shuttle run (75′ down/75′ back)
• 10 KB Swings
• 150′ Shuttle
• Rest 90 Seconds

Partner A will begin by performing 10 over box jumps then a 150′ shuttle run (length of the turf).  Once partner A returns for the run they will tag partner B and then they will perform 10 over box jumps and a 150′ shuttle.  At the return of partner B, partner A will then perform 10 KB Swings and a 150′ shuttle.  As they return they will tag partner B and they will perform the same task.  When both athletes have returned to the start time stops for that set.  Athletes will rest 90 Seconds between rounds.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

• Power Clean + Hang Squat Clean + Squat Clean

B) 5 Sets: (EMOM)

• TnG Power Clean x 5

Skill:

• 10 Over Box Jump 24/20
• 150′ Shuttle run (75′ down/75′ back)
• 10 KB Swings 70/55
• 150′ Shuttle
• Rest 90 Seconds

Partner A will begin by performing 10 over box jumps then a 150′ shuttle run (length of the turf).  Once partner A returns for the run they will tag partner B and then they will perform 10 over box jumps and a 150′ shuttle.  At the return of partner B, partner A will then perform 10 KB Swings and a 150′ shuttle.  As they return they will tag partner B and they will perform the same task.  When both athletes have returned to the start time stops for that set.  Athletes will rest 90 Seconds between rounds.

• Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

• Power Clean + Hang Squat Clean + Squat Clean

B) 5 Sets: (EMOM)

• TnG Power Clean x 5

Skill:

• 10 Over Box Jump 24/20
• 150′ Shuttle run (75′ down/75′ back)
• 10 KB Swings 70/55
• 150′ Shuttle
• Rest 90 Seconds

Partner A will begin by performing 10 over box jumps then a 150′ shuttle run (length of the turf).  Once partner A returns for the run they will tag partner B and then they will perform 10 over box jumps and a 150′ shuttle.  At the return of partner B, partner A will then perform 10 KB Swings and a 150′ shuttle.  As they return they will tag partner B and they will perform the same task.  When both athletes have returned to the start time stops for that set.  Athletes will rest 90 Seconds between rounds.

• 10 Minutes Mobility