***Today will be the Day 1 of your skill session! Just pick ONE to start (endurance, pull ups, or HSPU’s/push ups). We have program sheets printed out posted in the gym as well as extras for you to take to track your progress. If you choose to participate please do your best to track what you do, it’s only going to help you progress!***

1) “American Flag”

15-12-9

Power Clean (135/95)

Front Squat

Push Jerk

*8 min time cap

2) Skill Day 1:

Endurance:

Run: 800m, 600m, 400m, 200m

Rest :90 secs between intervals

HSPU’s/Push Ups:

EMOM 10: 3-6 reps HSPU (or hardest scale)

Pull Ups:

3 sets of 8-12 reps (perfect & challenging)

3 sets of 8-12 barbell curls

3 sets of 8-12 DB rows