Coaches warm up

 

Weightlifting

Find a heavy 2 rep high hang squat snatch

 

Strength accessory

3x20 banded KBS

with 1’ rest

 

3x6-10 seated single arm db/kb press

 

Conditioning(15’ time cap)

10 RFT

100m sprint 

1 legless rope climb

 

Optional

Midline conditioning

2 rounds

30 hollow rocks

30 leg raises

30 weighted sit ups

30 2 count russian twist