Warm-up: 2:00min Jump Rope, singles or doubles 2×10 PVC Pass through 2×10 PVC OH Lunge, total 2×10 PVC Good Mornings Strength: 1) 7×3 Hang Muscle Snatch, light and fast focus on technique 2) 7×3 Hang Muscle Clean, light and fast focus on technique 20min time limit Conditioning: 3 Rounds :45/:15 Ball Slam Dead Hang Burpee...Read More

Warm-up: 2×5 Wall Squat, 5 count 2×5 Goblet Squat, light, 5 count 2×10 Drop Squat Mt. Climber stretch/wrist stretch Strength: 1) 5x 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk, light, focus on technique/speed 2) 5×3 Clean and Jerk @ 70% Conditioning: 3 Rounds 12 Power Cleans, 135#(95#) 21 Wall Balls,...Read More