WARM UP:

PNF STRETCH:
Couch Stretch
Downward Shoulder Stretch
CROSS PRESSURE:
Rumble Roller – Hamstrings

BUY IN #30:

(10 Minutes)
3 Rounds:

• Box Jumps – Low Level X 20
• Band Pull-downs X 10

STRENGTH 1:

(15 Minutes)
DROP SNATCH
2 x 5

STRENGTH 2:

5 Minutes)
SLOW SPEED SNATCH
3 x 3

CONDITIONING:

(15 minutes)
One Minute On…One Minute Off…for 10 minutes.
30 KB Swings – 55#/35#
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. 
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*Use Russian Swing = Shoulder Height
*For every penalty counted, perform a 2 Prison Burpees at the end

COOL DOWN:

CROSS PRESSURE
Rumble Roller

• Lower Back

WARM UP:

PNF STRETCH:
Couch Stretch
Downward Shoulder Stretch
CROSS PRESSURE:
Rumble Roller – Hamstrings

BUY IN #30:

(10 Minutes)
3 Rounds:

• Vertical Jumps With Barbell X 6 w/ Shake Out
• Depth Drop – Stick Landing with High Push-up Position X 10 w/ Shake Out
• Knee-To-Elbows X 10

STRENGTH 1:

(15 Minutes)
HALF SQUAT SNATCH (From Floor)
2 x 4, 2 x 3

STRENGTH 2:

5 Minutes)
SNATCH PULL
2 x 4, 2 x 3

CONDITIONING:

(15 minutes)
On the minute 10 minutes:

• 3 Pull-Ups (Weighted)
• 3 Power Cleans 30% Max Deadlift

COOL DOWN:

CROSS PRESSURE
The Stick

• Forearms
• Lower Back

WARM UP:

PNF STRETCH:
Sideways / Chest & Shoulder

CROSS PRESSURE:
Single Lacrosse ball

BUY IN #31:

(10 Minutes)
3 Rounds:

• Kettlebell Squat Jumps X 10
• Hip-Back Extension X 10
• Dead Bugs X 1:00

STRENGTH 1:

(15 Minutes)
BENCH PRESS

• 3 Positions, 2 Sets per Position
• 6 Seconds

CONDITIONING:

(15 minutes)
Complete 8 rounds:

• 3 Box Jumps >24”/20”
• Sprint 40 yards

COOL DOWN:

CROSS PRESSURE
Lacrosse Ball

• Anterior Delts
• Chest

WARM UP:

PNF STRETCH

• Couch Stretch
• Downward Shoulder Stretch

CROSS PRESSURE

• Single Lacrosse ball

BUY IN #28:

(10 Minutes)
3 Rounds:

• Vertical Jumps With Barbell X 6 w/ Shake Out
• Push-up Progression X 10
• ABMAT – Negative 3 X 10 Seconds

STRENGTH 1:

POWER SNATCH FROM BLOCKS
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
No Prescribed Weight

CONDITIONING:

(20 Minutes)
As many rounds as possible in 15 minutes:

• 5 Strict Pull Ups
• 7 Push Press @ 85% Max Press
• 9 Knees to Elbows

COOL DOWN:

CROSS PRESSURE

• Rumble Roller
• Full Body

WARM UP:

PNF STRETCH:

• Couch Stretch
• Downward Shoulder Stretch

CROSS PRESSURE:

• Rumble Roller – Hamstrings

BUY IN #27:

(10 Minutes)
3 ROUNDS:

• 10 X Kettlebell Squat Jumps
• 10 X Glute-Ham-Gastroc Raise
• 1:00 Plank Hold

STRENGTH 1:

(15 Minutes)
OVERHEAD SQUAT
3×5
No Prescribed Weight

STRENGTH 2:

(5 Minutes)
OVERHEAD SHRUGS
3×5
No Prescribed Weight

CONDITIONING:

(15 minutes)
Complete 3 rounds, not for time:

• Farmer Walk (RT) 40 yards – 65/45#
• Farmer Walk (LT) 40 yards – 65/45#
• Max Strict Chin Ups – 2 sec hold

COOL DOWN:

CROSS PRESSURE
The Stick - Forearms

WARM UP:

PNF STRETCH
Sideways / Chest & Shoulder
CROSS PRESSURE
Single Lacrosse ball

BUY IN #26:

(10 Minutes)
3 Rounds:
10 X Consecutive Barbell Scissor Jumps  (300-500#=45#, 200-300#=35#, 100-200#=25#)
10 X Depth Drops – Absorb to Floor with Push-up w/ Shake Out
15 X GHD SU – Touch floor

STRENGTH 1:

(15 Minutes)
BENCH PRESS (Negative)
5 sets x 1 rep (6 secs) – Up To 115 % of Max

STRENGTH 2:

(5 Minutes)
CUBAN PRESS
2 x 15 – No Prescribed Load

CONDITIONING:

(20 minutes)
Complete 5 rounds for time:
20 yd Bear Crawl – Crawl 10 yds each way
5 Deadlifts – 70% 1RM
10 Burpees – Stop in “Athletic” Position

COOL DOWN:

CROSS PRESSURE
Double Lacrosse Ball
Scaps and Traps