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Momentum

Warm-up: 21-15-9 Air Squat Push-up Sit-up + 5 Broad Jumps + Mobility Strength: Every 90 sec for 15 minutes 1 Power Clean 1 Squat Clean 1 Jerk Conditioning: 17 Minute AMRAP 20 Calorie Row 20 Wall Ball Shots 20 Shoulder to OH (95/65) 20 Box Jumps or Step up

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Man Cave

Warm-up: 1 k Row 10 Banded GoodMornings 10 Kb Swing 10 Bottom Up Kb Press + Mobility Thread the Needle Pigeon on Box Lunge Straddle Strength: 20 minutes Even- 5 Close Grip Bench Odd- 5 DeadLift Conditioning: Every 3 min. for 18 minutes 200 M Run 1o Hang Clean (135/95) 5 Thruster

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Cry Baby

Warm-up: 800 M Run (easy Pace) Strength: 12 minutes Work to a peak Snatch then... Every 2 min for 10 min 5 Push Press Conditioning: 5 rds 7 Front Squat (155/105) 7 CTB Pull-up 7 HSPU

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