• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• 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:

• Incline Bench Batwing Row x 15

C) 3 Sets:

• 25 yard Unbroken Sled Push (As heavy as possible)
• Rest as needed

D) 3 Sets:

• 25 yard Empty Sled Push (As Fast As Possible)
• Rest as needed

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• 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:

• Incline Bench Batwing Row x 15

C) 3 Sets:

• 25 yard Unbroken Sled Push (As heavy as possible)
• Rest as needed

D) 3 Sets:

• 25 yard Empty Sled Push (As Fast As Possible)
• Rest as needed

Skill:

• Mobility

• Side Plank Hold on Forearms x 30 seconds ea.
• Bent Over weighted YTW x 10 each
• Rolling Squats/Pistols x 45 Seconds
• Jump Rope x 1 Minute
• Single Leg Standing Balance x 1 minute Each

Strength:

Perform After WOD

A) 6 Minutes:

• Find today’s 2RM Snatch

B) 8 Sets: (EMOM)

• Snatch @70% of part A.

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

C) 4 Sets:

• Overhead Squat x 5

Skill:

• 10 Clean and Jerk 135/95
• 30/20 Calorie Airdyne
• 10 Clean and Jerk
• Rest 5 Minutes

*Goal is to negative split each round.  Perform the first round at 85-90% and then perform the second round at 100%.

• Single Leg Deadlift x 12 @ 30% of 10RM Sumo Deadlift
• 50 yard Single Arm Overhead Carry 55/35