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

Health and Fitness
A. Three sets of:
A1. Deadlift x 4-6 reps @ 20X1, Rest 60 seconds
A2. Wall Climbs x 3-5 reps, Rest 60 seconds
A3. Double-Under Practice x 60 seconds, Rest 60 seconds
B. In teams of two, partners alternate rounds to complete five each of:
Dumbbell Ground to Overhead x 5 reps
15 cal Assault

Classic:
A. Four sets of:
A1. Deadlift x 4-6reps suggested loading – 65%, 70, 75, 77-80%, Rest 30 seconds
A2. Handstand Push-Ups x 8-12 reps (consecutive or accumulated) or work on Handstand progressions, Rest 2 minutes
B. Every 4min for 6 sets complete:
Hang Power Cleans x 7 reps (155/95)
15/10 cal assault