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row 500 m
down / back
high kicks / front lunges
high kicks / side lunges
high knees / frog leaps

red line for coach led POP squats

SNATCH SKILL
1. Snatch balance from squat
2. Clean grip snatch
3. Power snatch hold
4. Snatch

21-15-9
C&J
T2B
115/75, 95/65, 85/55, 75/45

make 5 snow angels
then, ride or row for

4 rds
5 front squat 50%, 55%,65%, 75%
5 seated box jumps
5 back squat 60%, 65%,75% , 75%

2 person team
a1 goes a2 follows - a1 can not pass a25RFT
10 calorie bike
10 box jumps 24/20
burpee broad jumps down
10 ball slam 40/30, 30/20, 20/10
10 k2e

stretch, foam role and skill work (homework) optional

4 min row or ride - 45 sec at 50% 15 sec at 80%
5 air squats to bear crawl down - 5 hanging knee raises jog back
5 air squats to high kicks down - 5 hanging knee raises - jog back
5 air squats to broad jumps down - 5 hanginf knee raises - jog back

CLEANS
12 min
warm up with PVC and/or empty bar - hang pull - hang power clean to hang squat clean
then increase load gradually to establish moderate singles

giant set -
6 RFT
4 deadlift
2 clean
4 front squat
2 bbjo

4 min bike or row. 45 sec at 50-60% then 15 sec at 80 / 90%
then; 3rds: 10 Air Squats, 5 push ups, 5 squat jump
then: windmills, over the fence

BENCH: 50x5, 60x5, 70x5, 5 sets of 75% x3

55 DL 225/155, 185/135
55 cal row
55 wb 20/14, 14/10
55 hspu