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0:00-0:10 Warm up: Dynamic Warm-up led by coach

Pre-mobility: Foam roller t-spine

Health and Fitness
0:10-0:30
A. Every 2 minutes, for 12 minutes:
Station 1 – Front Squat x 4-6 reps (build from last week)
Station 2 – Pull-ups x 6-8 or PLU negatives x 3-5
Station 3 – Plank slow Knee Drives x 30 total (legs are moving 1s in each direction with a slight pause at the knee)

B. Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 12 Ring Rows
Minute 3 – 15 Box Jump-on-and-Over

Classic
0:10-0:30
Every 3 minutes, for 18 minutes (6 sets) of:
Snatch + OHS x 1.1 (rest 10 seconds between singles)

B. From Invictus
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-on-and-Overs

C. 0:30-0:50

D. Mobility = Lacrosse ball smash everything