2 Sets:

• PVC Pass Through x 5ea.
• Snatch Balance x 3
• Overhead Squat x 3
• Hollow Rock x 10

Strength:

4 Sets:

• Overhead Squat x 3

Skill:

• 12 (Total) DB Step Up 20/16″ + DB Hammer Curl
• 6 Ring Dips
• 18 Sit Ups

• 10 Minutes Mobility

2 Sets:

• PVC Pass Through x 5ea.
• Snatch Balance x 3
• Overhead Squat x 3
• Hollow Rock x 10

Strength:

A) 4 Sets: (Every 90 Seconds)

• 2 Snatch Balance + Overhead Squat

Skill:

• 12 (Total) DB Step Up 20/16″ + DB Hammer Curl 35/25
• 12 Ring Dips
• 18 Sit Ups

• PVC Pass Through x 5ea.
• Snatch Balance x 3
• Overhead Squat x 3
• Hollow Rock x 10

Strength:

A) 4 Sets: (Every 90 Seconds)

• Snatch + Snatch Balance + Overhead Squat @BW

B) 4 Sets: (Every 2 Minutes)

• Front Squat x 2 @80%

• 12 (Total) DB Step Up 20/16″ + DB Hammer Curl 35/25
• 12 Ring Dips
• 18 Sit Ups

• Mobility