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0:00-0:10

Warm up: Burgener Warm up x 2
Then complete the dynamic mobility:
15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft

Health and Fitness
A) 0:10:0:35
Three sets of:
A1) Deadlift x 6-8 reps @ 2111, Rest 45 seconds
A2) Dumbbell Bench Press x 10-12 reps @ 20X1, Rest 45 seconds
A3) Bottom’s Up Kettlebell Carry x 25 yards each arm, Rest 45 seconds

C. 0:35-0:50
For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters

Classic
A. 0:10-0:20
Use this sequence as a teaching method and skill transfer warmup:
Set 1 with empty bar:
3 High Hang power clean
3 Mid hang Power Cleans
3 Above Knee power cleans
3 Front squats
3 Cleans from Mid shin (Recieve in power then ride down to squat)
Set 2 with 30% (same sequence)
Set 3 with 40-45% (same)
B. 0:20:0:35
E2MOM x 6 sets (12min):
Hang Clean + Clean
**Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

C. 0:35-0:50
For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters

0:50-1:00 Mobility: Coaches Choice