Performance

• 1 Set:

Iso YTWA Hold x 15-20 Seconds

Banded TKE x 15

Banded Face Pull x 15

Cossack Squat x 5-10

Push Up + Shoulder Tap x 5-10

Front Leaning Calves Raise x 15

Wall Leaning Tibialis Raise x 15

Knee Over Toes Calves Raise x 15

• 4 Sets: (Alternating Every 90 Seconds)

Station 1 = Hang Power Clean x 3

Station 2 = DB Bench Press x 6-8

• AMRAP in 15 Minutes:

200m Run

12 Toe to Bar/Ring

9 Deadlift 155/105

6 Hang Power Clean

12 Push Ups

Competition

• 1 Set:

Iso YTWA Hold x 15-20 Seconds

Banded TKE x 15

Banded Face Pull x 15

Cossack Squat x 5-10

Push Up + Shoulder Tap x 5-10

Front Leaning Calves Raise x 15

Wall Leaning Tibialis Raise x 15

Knee Over Toes Calves Raise x 15

• 5 Sets: (EMOM)

Power Clean + Clean (Build to sound 6-7)

• 2 Sets:

Clean Pull x 3 @ 95-100%

• 3 Sets:

3-5 Wt. Strict Pull Ups + 3-5 Non-Weighted Strict Chest to Bar Pull Up + 3-5 Strict Pull Up

Reverse Hypers x 9-12

Single Arm Farmers Carry x 50 yards

• 3-5 Sets: (EMOM)

Minute 1 = Ski

Minute 2 = Bike

Minute 3 = Row