Warm up

500m row

 

5’-10’ Free Flow

 

Coaches Warm Up

 

Strength

6’ EMOM 3 squat snatch @65% of 1RM 

rest 2’

6’ EMOM 3 squat clean & jerk @65% of 1RM

**these percentages are of your 1RM squat clean

 

10’ Time Cap

10-1

Thrusters @105/75

1-10

Bar facing burpees

 

rest 5’

 

Tabata 

Hollow rocks

Russian Twist

V-ups

 

Scales 

Thrusters

L1 95/65

L2 75/55

L3 45/3