12/22/23

WARM-UP (10 minutes)

2 Rounds of:

Toe Raises & Calf Raises

30 second Wall Sit

2 Rounds of:

30 seconds Row/Bike/Ski

Good Mornings

Air Squats

2 Rounds of:

30 seconds Row/Bike/Ski

No-Push Burpees

Goblet Squat

2 Rounds of:

30 seconds Row/Bike/Ski

Burpees

Drop Squats

*each section should be coach lead and fluid, do not give a rep scheme, have everyone work together as a group and coach throughout

BARBELL WARM-UP (5 minutes)

Clean Extension

Hang PWR Clean

Front Squats

Shoulder Press

Push Press

PWR Clean

Front Squat

Jerk

STRENGTH (20 minutes)

Every 2 minutes for 10 rounds

Clean + (2) Front Squats + Jerk

METCON (8 minutes)

AMRAP in 8 minutes (Rounds + reps)

4-8-12-16...

Wall Balls @ 20/14

Burpee Box Jumps @ 24/20"