• 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

• Snatch Pull + Power Snatch + Hang Snatch (Just Below Knee)

B) 3 Sets:

• Strict Pull Up x 4-6
• Band Pull a Parts x 20

Skill:

• 10 Bench Press @70-75% of 1RM
• 20yrd DB Walking Lunge
• 10yrd Seal Disk Plank Walk

*Partners Alternate Complete Rounds. Athlete 1 performs bench press, lunges and seal walk.  Then Athlete 2 performs bench, press, lunges, and seal walk this equal 1 round for each athlete.

• 10 Minutes Mobility

• 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

• Snatch Pull + Power Snatch + Hang Snatch (Just Below Knee) @ 60% of 1RM

B) 3 Sets: (Every 90 Seconds)

• Wt. Strict Pull Up x 6 (AHAP)

C) 2 Sets: (Perform After WOD)

• Cuban Press x 10
• Bent Over Barbell Row x 8 @ 65% of 1 RM Snatch
• Band Pull a Parts x 20

Skill:

• 10 Bench Press @70-75% of 1RM
• 20yrd DB Walking Lunge
• 10yrd Seal Disk Plank Walk

*Partners Alternate Complete Rounds. Athlete 1 performs bench press, lunges and seal walk.  Then Athlete 2 performs bench, press, lunges, and seal walk this equal 1 round for each athlete.

• 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

• Snatch Pull + Power Snatch + Hang Snatch (Just Below Knee) @ 60% of 1RM

*Goal to increase weight each week 5-10#

B1) 4 Sets: (Every 2:30)

Back Squat

• Set 1 = 5 Reps @ 70%
• Set 2-4 = 5 Reps @ Drop Wt. of 25# if 70% is below 440#, and 35# if 70% is above 440#

*Goal to increase sets 2-4 each week by 10# if 70% is below 440#, and a 20# increase each week if 70% is above 440#.

B2) 4 Sets:

• Wt. Strict Pull Up x 6 (AHAP)

*Goal to increase load from last week.

C) 2 Sets: (Perform After WOD)

• Cuban Press x 10
• Bent Over Barbell Row x 8 (Increase 5# from last week)
• Band Pull a Parts x 20
• Isometric Hip Ext Hold x 45 Seconds

Skill:

• 10 Bench Press @70-75% of 1 RM
• 20yrd DB Walking Lunge
• 10yrd Seal Disk Plank Walk

*Partners Alternate Complete Rounds. Athlete 1 performs bench press, lunges and seal walk.  Then Athlete 2 performs bench, press, lunges, and seal walk this equal 1 round for each athlete.

• 10 Minutes Mobility