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

Strength:

5 Sets:

• Overhead Squat x 3

Skill:

• 6 Toe to Bar
• 9 KB Swing
• 12 Push Ups

• 10 Minutes Mobility

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

Strength:

A) 5 Sets: (Every 90 Seconds)

• 2 Snatch Balance + Overhead Squat

B) 3 Sets: (Perform After WOD)

• Banded Hip Bridge x 25
• Side Plank Hold x 20-30 seconds ea.

Skill:

• 6 Toe to Bar
• 9 KB Swing
• 12 Push Ups

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)

• Snatch + Snatch Balance + Overhead Squat @BW

*Goal to increase 5-10# each week

B) 10 Minutes:

• Build to today’s 1RM Clean

C) 3 Sets: (Perform After WOD)

• 2 Push Press + Push Jerk @60% of 1RM Clean and Jerk (Must hold each rep overhead for 3 seconds)
• Banded Hip Bridge x 25

• 6 Toe to Bar
• 9 KB Swing
• 12 Push Ups

• Mobility