2 Sets:

• Banded Glute Activation Series x 10 ea.
• Banded Triple Threat x 10 ea.

Strength:

A) 3 Sets:

• Bench Press x 5

B) 3 Sets:

• 3 Position Pendlay Row x 6 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)

Skill:

• 50/40 Calorie Row

In Remaining Time Perform AMRAP:

• 10 Sit Ups
• 5 Push Ups
• 5 Burpee

• Mobility

2 Sets:

• Banded Glute Activation Series x 10 ea.
• Banded Triple Threat x 10 ea.

Strength:

A) 3 Sets: (Every 2:30 Minutes)

Bench Press

• Set 1 = 5 Reps @ 65%
• Set 2 = 5 Reps @ 75%
• Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of your Established Max.

B) 3 Sets:

• 3 Position Pendlay Row x 6 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)

Skill:

• 50/40 Calorie Row

In Remaining Time Perform AMRAP:

• 10 Sit Ups
• 5 Push Ups
• 5 Burpee

• Mobility

2 Sets:

• Banded Glute Activation Series x 10 ea.
• Banded Triple Threat x 10 ea.

Strength:

A) 5 Sets:

• Behind the Neck Jerk x 3 (Up to 70%)

B) 4 Sets:

• 3 Position Power Snatch (Above knee, below knee, floor) (Up to 60-65%)

C) 4 Sets:

• 3 Position Power Clean (Above knee, below knee, floor) (Up to 60-65%)

D) 3 Set:

• Push Press x 3 @70%
• Good Morning x 8 @25-30% of Back Squat
• 3 Position Pendlay Row x 6 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)

Skill:

Row
(300m, 250m, 200m at 107% of 2k pace) w/ 30sec rest b/t reps & 4min rest b/t sets

• Mobility