Warm up: Coach led dynamic warm upPre-Mobility: Foam roll T-spine
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 Russian 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 Power 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