• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 6 Sets:

• Hang Power Clean + Front Squat + Clean

B) 3 Sets:

• Banded Hip Sumo KB RDL x 15
• Banded Russian KB Swing x 20

C) 3 Sets:

• Prone DB Row x 12
• Supinated Grip Band Pull a Part x 15
• Farmers Carry x 50 yards

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 6 Sets:

• Hang Power Clean + Front Squat + Clean

B) 3 Sets:

• Banded Hip Sumo KB RDL x 15
• Banded Russian KB Swing x 20

C) 3 Sets:

• Prone DB Row x 12
• Supinated Grip Band Pull a Part x 15
• Farmers Carry x 50 yards

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

A) 3 Sets:

• Stone to Shoulder 150/95 AMRAP in 30 Seconds

B) In 6 Minutes:

• Find today’s 2RM Clean

C) 8 Sets: (EMOM)

• Clean @70% of part B.

*Pick a rep scheme that you can across all 8 sets.  Once you choose a rep scheme you can not change it.

D) 4 Sets:

• Overhead Squat x 2

Skill:

EMOM x 4 Sets

• Minute 1 = 15-20 Calorie Row
• Minute 2 = 10-15 Power Snatch 75/55
• Minute 3 = 20-30 Wall Ball
• Minute 4 = Rest

• 10 lateral box step ups, as high as capable
• 30 second handstand hold, freestanding if possible.