9:30- 
  Warm up 800m group run

 

3 RNFT 3 TGU each side 8 windmill each side 8 banded KBS 8 goblet squats row 200m

50 TGU for time(alt. each side)

every 3’ 75 double unders

**if time permits stretch and roll out

5:15 Strength and Stretch

6:30 Weightlifting

coaches warm up

find a heavy double clean of blocks AK

find a heavy jerk from rack with 3” pause in the dip + jerk

3x10 Back squat