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Warm up: 6 minute AMRAP: Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.
Pre-Mobility: Couch x 2min each

Health and Fitness
A. Three sets of:
A1. Barbell hip thrusts (bar on hips and shoulders on bench) x 6-8 reps, Rest 60 seconds
A2. DB bench press x 8-10 reps @ 2111, Rest 60 seconds
A3. Plank from Elbows x 45-60s +10s from last week, Rest 60 seconds
B. “Cindy”
AMRAP in 20 mins
5 PLU
10 Push ups
15 air squats

Classic:
A. Clean Skill work
Tall cleans 3×3 @ empty bar, 20%, 30-40%

B. Every 2 min for 5 sets:
Power Clean x 2.2.2 (rest 10 seconds between doubles)

C. “Cindy”
AMRAP in 20 mins
5 PLU
10 Push ups
15 air squats

D. Mobility: Foam Roll