Skill-Based Movement Primer Three sets for quality of: 30/20 Calories of Rowing 6 Chest to Bar Elbow Drivers 10 Wall Ball Shots (unbroken and go heavier then normal by the last set) Rest 2 minutes A. For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. [...]

Two sets of: Single-Arm KB Press x 5 reps per side Single-Arm KB Push Press x 5 reps per side Single-Arm KB Swings x 10 reps per side KB Windmill x 5 reps per side A. Every 2 minutes, for 20 minutes (10 sets): (Snatch High Pull + Snatch) x 1 rep *Sets 1-2 = [...]

Skill-Based Movement Primer Every 4 minutes, for 12 minutes (3 sets) for times: 20/15 Calories of Assault Bike 10 Alternating Bodyweight Lunges 30 Seconds of Kipping/Butterfly Pull-Up Practice A. In 10 reps or less, build to today’s heavy… Front Squat x 1 rep B. Every 90 seconds, for 6 minutes (4 sets): Press in Clean [...]