9:30 Warm up 5’ Jump rope

3RNFT 200m row 5 burpees 8 RDL with empty barbell 5 scap pull ups 5 TNG tuck jump

“For Time” 50 KBS 53/35 40 Box Jumps 24/20 30 Burpees 400m run 30 push ups 40 cal row 50 air squats

roll out and stretch

5:15 Strength and Stretch

6:30 Weightlifting

coaches warm up

find a heavy hang clean complex AK + BK

7x1 split jerk from the rack

5x5 strict press

3 sets max effort toes 2 bar/knees to chest