imageWarm up: AMRAP Warmup x 5min – 5 inch worms, 5 front plank to side plank each side, 10 Mountain climbers, 5 lunge reach and twists
Pre-Mobility: Couch stretch x 90s each

Health and Fitness
A. Four sets of:
A1. Bulgarian Goat Bag Swings x 15 reps, Rest 45 seconds
A2. Single-Leg Hip Bridges x 10 reps each leg @ 2011, Rest 45 seconds
A3. Reverse Snow Angels x 15-20 reps, Rest 45 seconds

B. Every 90sec for 15min (10 sets), complete:
5 Push Press
10 Burpee Pullup (can be jumping pull up)

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Classic:
A. Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + Clean (coaches please note the halting clean DL position, pull is just above mid thigh with torso still forward, pause there for 2-3s)
^Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull
B. Every 2min for 8min (4 sets):
1-2 rope Climb
If rope climb is not in your wheel house, please spend 8 mins learning the proper foot hold or progressions provided by your coach.
C. Every 90sec for 15min (10 sets), complete:
5 Push Press (95/65)
10 Burpee Pullup (can be jumping pull up)
D. Mobility of choice