Coaches warm up

 

Weightlifting

High hang squat snatch + lo hang squat snatch

 

3-3-3-3-3 

Halting snatch deadlift above the knee

 

Conditioning

“For Time”(8’ Time Cap)

50 Thrusters 115/85

 

Midline conditioning

4x25 hollow rocks

4x25 reverse hollow rocks