TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP

3 Rounds:

200 Meter Run
15 Sit-ups 
5 Inchworms

3 Rounds:

10 Scap. Retraction
10 Russian Kettlebell Swings 
10 Kettlebell Strict Press (5 Each Side)

Barbell Warmup

5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean -Power Clean Warm Up

CONDITIONING

“THE CHIEF ”

Five 3-minute AMRAPs in 19 minutes
3 Power Clean #60/40
6 Push Ups
9 Air Squats
Rest 1 Minute