• Side Plank Hip Lifts x 10-15
• 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

* Goal to increase 5-10# from last week.

B) 3 Sets:

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

C) 3 Sets:

• 10 Split Squat Rock Backs 
• 30 Seconds Double KB Front Rack Hold
• 50 yard Farmers Carry

Skill:

• Mobility

• Side Plank Hip Lifts x 10-15
• 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:

• 10 Split Squat Rock Backs 
• 30 Seconds Double KB Front Rack Hold 55/35
• 50 yard Farmers Carry

Skill:

• Mobility

• Side Plank Hip Lifts x 10-15
• Bent Over weighted YTW x 10 each
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

Perform After WOD

3 Sets:

• 10 Split Squat Rock Backs 
• 30 Seconds Double KB Front Rack Hold 55/35
• 50 yard Farmers Carry

Skill:

• 100ft Yoke carry @ 80% of 1RM Back Squat
• 10 Stone over shoulder 150/95
• 10 OHS @80% of last weeks heaviest
• 10 Cleans@80%

• Mobility