imageWarm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: Super front rack x90s each arm

Health and Fitness
A.Four sets:
A1. 60 seconds Double-Under Practice, rest 60s
A2. 30-60 seconds Upside Down work (HSPU, Negatives, Holds, Walks, etc.), rest 60s
A3. Dumbbell Snatch x 5-7 reps each arm
*Coaches notes: work on extension and pull uner DB
B. Against a three-minute running clock, complete as many rounds and reps as possible of:
Wallball x 5 reps
Sit ups x 10 reps
Burpees x 15 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Classic:
A. Five sets:
Clean x 1.1.1 reps, rest 10-20s between reps (choose power or squat depending on individual) 
start at 60% and build to 75-80% on last set. Rest 2-3 minutes

B. Against a three-minute running clock, complete as many rounds and reps as possible of:
Power Cleans x 3 reps (95/75)
Front Squat x 6 reps
Bar facing Burpees x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

C. Mobility = Couch x 2min each, Chest smash on wall with lacrosse ball