Coaches Warm Up

1. Conditioning
"Twelve Days Of Liftmas"
1 Jerk 185/135
2 Front squats 185/135
3 Power Cleans 185/135
4 Strict toes to bar
5 Strict supinated Chest to bar pull ups
6 Kettle Bell Snatches (each arm 12 total)
7 Box jumps 30/24
8 2for1 Wall Balls 20/14
9 V-ups
10 hand release push ups
11 weighted jump squats with plate 45/25
1200m run
**Performed like the song


Happy Holidays From Ballast!