Group Warm-up:

Roll Out for 5 mins.

2 Rounds:

  • 1 length Bear Crawl
  • 15 Overhead Squats
  • 10 Pull-ups
  • 10-15 Scapular Push-ups

1 round:

  • Arm Swings - Leg Swings - Torso Rotations

Movement Prep:

  • Heel to Butt Test

*If ya fail – Wall Quad Stretch *If ya pass – Ankle Mobility Wall Drill10/side torsion control quad stretch against wall if fail heel to butt test, otherwise ankle mobility

Strength: Hang Power Clean 10 x 2 - rest 1min OR Overhead Squat 3 x 5 - rest 3mins

Metcon:

With a partner, complete 3 rounds for time of:

  • 200m Run
  • Max attempt at BURPEES
  • 20 Thrusters

As a team, run the 200m together.  When the team comes in, Partner A does as many burpees as possible while Partner B completes 20 thrusters.  When partner B is finished with thrusters, the athletes switch exercises.  The teams MUST remain together during every run.

Score is the total number of burpees completed.

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