imageWarm up: Dynamic mobility of coaches choice
Pre-mobility: Barbell bottom squat x 2min

Health and Fitness
A.Three sets of:
A1. Back Squat x 8-10 reps @ 20X1, Rest 20 seconds
A2. 45s Heavy Russian KBS x max reps, rest 3min

B. Complete as many rounds and reps as possible in 10 minutes of:

Run 200 Meters
10 Burpee Box Jump Overs

Classic:
image

A. Four sets of:
A1. Back Squat x 4-6 reps @ 20X1, Rest 20 seconds
A2. 45s Heavy Russian KBS x max reps, rest 3min

B. AMRAP in 10 minutes of:
Power Clean x 10 reps (135/95)
Burpees x 10 reps

C. Mobility = Foam Roll and smash out shoulders