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Coaches Warm Up

 

1. Anderson squat

10x3 

**increase weight each set and keep good technique

 

2. Conditioning

Every 3' for 7 rounds

12 hang power cleans 155/105

12 burpee over the bar

 

3. Core Work

5 sets

20 hollow rocks

20 banded glute bridges 

 

3x10 /10 farmers hold box step ups

**do one side before the other

 

For Time:

20 sandbag to shoulder 150/100