0:00-0:10 Warm up: coach’s choicePre-mobility: overhead rib mobilization 
Health and Fitness

0:10-0:30

A. Every 2 minutes, for 16 minutes 4 sets of:

Push Press x 6-8 reps, Rest 45 seconds

Single leg RDL x 10 reps each @ 2011, Rest 45 seconds
B. 3 rounds for time:

400m Run

20 KBS

15 KB Push Press

rest 1 min
Classic:

0:10- 0:30

A.Every 2 minutes, for 16 minutes 4 sets of:

Minute 1 – Push Press x 4-6 reps (pause for 1s in front rack)

Minute 2 – single Leg DB RDL x 10 each leg @2011
0:30-0:45

B. 4 rounds for time:

400m Run

15 Hang power Cleans

15 S2OH (95/65) – Advanced use 115/85)

D. Mobility = 5 point upper with band