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0:00-0:10
Warm up: Coach led dynamic warm up
Pre-Mobility: Partner hanging t-spine 2x 30s

Health and Fitness:
A.Four sets of:
A1. Back Squat x 8-10 reps, Rest 45 seconds
A2. High Plank to Elbows x 10 reps, Rest 45 seconds

B.Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.
Classic:
A. Every 3 minutes, for 15 minutes (5 sets) of:
1 Clean + 2 Front Squat (Start at 70% of your 1RM clean and build, let mechanics and feel dictate load)

B.Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (55/35)
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

C. Mobility: Foam Roll