1) “American Flag”

15-12-9

Power Cleans (135/95)

Front Squats

Push Jerks

*8 min time cap

2) Skill Day 1:

Endurance:

*20 Burpee Test for time on all Even Skill Days!

EMOM 10

Min 1: 10/8 Calorie Row

Min 2: 10 Burpees

HSPU’s/Push Ups:

Start each session with 20 alternating pushup shoulder taps (3s hold) and accumulate 1:00 each arm OH KB hold.

EMOM 10: 3 reps HSPU (scale range of motion as needed or Push Ups)

Pull Ups:

3 x 6-8 Pull Ups (however you can do them full range of motion, dead hang to chin over bar)

3 x 15 Ring Rows

3 x 15 Banded Lat Pulldowns