• Dynamic Warm Up

Strength:

4 Sets:

• Front Squat x 2@80%

Skill:

• Minute 1 = 10/8 Calorie Row + 12/8 Push Ups
• Minute 2 = 10 Sumo Deadlift High Pull 75/55 + 10 Box Jump 20″
• Minute 3 = 100m Run + 10-20 Double Unders
• Minute 4 = Rest

• 10 Minutes Mobility—- Coaches choice

• Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets:

• Front Squat x 2@80%

Skill:

• Minute 1 = 10/8 Calorie Row + 12/8 Push Ups
• Minute 2 = 10 Sumo Deadlift High Pull 75/55 + 10 Box Jump 20″
• Minute 3 = 100m Run + 10-20 Double Unders
• Minute 4 = Rest

• 10 Minutes Mobility—- Coaches choice

• Dynamic Warm Up

Strength:

Perform After WOD

A) 5 Sets: (Every 90 Seconds)

• Clean + 2 Jerks @80%

B) 4 Sets:

Back Squat

• Set 1 = 5 @65%
• Set 2 = 4 @70%
• Set 3 = 3 @75%
• Set 4 = 5 @Drop wt. of 55# if 3 rep set is above 330# and drop 45# is 3 rep set is below 330#

C) 4 Sets:

• Snatch Grip Deficit Deadlift x 5 @60% of 1 RM Deadlift

Skill:

• Minute 1 = 10/8 Calorie Row + 12/8 Push Ups
• Minute 2 = 10 Sumo Deadlift High Pull 75/55 + 10 Box Jump 20″
• Minute 3 = 100m Run + 20-30 Double Unders
• Minute 4 = Rest

• 10 Minutes Mobility