• Dynamic Warm Up

Strength:

3 Sets: Every 3 Minutes

• Back Squat x 10

Skill:

Every 4 min:

• 300m Run
• 40 Double Unders
• 10 Over Bar Burpees

• 10 Minutes Mobility

• Dynamic Warm Up

Strength: 6 Sets: (Sets 1-3 Every 2 Minutes, Sets 4-6 Every 2:30)

Back Squat

• Set 1 = 5 Reps @65-70%
• Set 2 = 4 Reps @75-77%
• Set 3 = 3 Reps @80-83%
• Set 4 = 2 Reps @85-88%
• Set 5 = 1 Rep @90%
• Set 6 = Max Reps @ Drop set of 45# if Set 5 is above 330#, and 35# if Set 5 is below 330#

Skill:

Every 4 min:

• 300m Run
• 40 Double unders
• 10 Over Bar Burpees

• Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

• Power Clean + Hang Clean + Push Jerk

*Start and 60% and work up.

B) 5 Sets:

• Back Squat x 3 @ 70%
• Strict Handstand Push Ups x no more then 12 reps (If you can perform more then 12 add a deficit or a weight vest.

*For Handstand Push Ups Perform this for Sets 1,3,5.

Skill:

Every 4 min:

• 300m Run
• 40 Double Unders
• 1o Over Bar Burpees

• Mobility