Warm up: Dynamic Warm-up led by coachPre-mobility: Foam roller t-spine
Health and Fitness

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 – 8-10 Ring Rows

Minute 3 – 12 Box Jump-on-and-Overs
Classic

A. Every 3 minutes, for 12 minutes (4 sets) of:

Power 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 – 8-10 Strict Pull-Ups

Minute 3 – 12 Box Jump-on-and-Overs

 

C. Mobility = Lacrosse ball smash everything