Coaches warm up

 

Strength

Tempo back squat 3-3-3-3-3

**4 second decent, 3 second bottom hold, 2 second hold at the top

 

Strength accessory

3x8 side lunges each leg

 

4x6 partner GHR

 

 

Conditioning (12’ Time Cap)

“Tiger Blood”

400m run

10 clean and jerks 135/95