STRENGTH a)2×5 Ballistic Pull-Ups b)5RM;3×5@90% of 5RM c)1×5 Ballistic Pull-Ups WOD 400m Run 20KB Swings 10 Supine Rows 150m 20KB Swings 10 Supine Rows 400m 20 KB Swings 10 Supine Rows

STRENGTH Deadlift 1RM; 1×3 @ 60-70% *Coaches will tell you where to stop, no “cat-backs” WOD 150m Run 10 Plyo Push-Ups 10 Ball Slams 150m 10 Supine Rows 10 V-Ups

STRENGTH a1)Weighted Push-Ups 3×5 a2)Russian Leg Curls 3×5 a3)Hanging Leg Raise 3×5 WOD 2 TGU’s (1/arm) 10 yd shuttle run 20 Band Pull-Aparts Mobility/Recovery

STRENGTH Clean & Jerk -Work up to a heavy double or single WOD 10 Min: 2 Hang Power Snatches 3 OHS 5 Barbell Roll-Outs 10 Lateral Hops OTB