imageWarm-up: Pizza game
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 2-minute running clock, perform the following:
15-20 Cal Assault Bike
Max Reps of Burpees in remaining time
Rest 2 minutes between sets, and complete a total of Four sets.
Notes: Partner up for this, partner on rest will start as soon as the two min period is over so be ready on the bike.
Classic:
A. Technique Primer:
3×3 @ empty bar, 30%, 40% – Tall cleans
B. Every 2min x 5 sets (10min):
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

C. Against a 2-minute running clock, perform the following:
15-20 Cal Assault Bike
Max Reps of Burpees in remaining time
Rest 2 minutes between sets, and complete a total of Four sets.
Notes: Partner up for this, partner on rest will start as soon as the two min period is over so be ready on the bike.

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