A. Warm Up
2 rounds
10 OH dowel walking lunge
10 squat to stand
10 leg swings /leg (holding onto pole)
10 hollow rocks
B. Activation
2 rounds
10 russian twists
10 plate OHS
10 plate ground to overhead
10 plate Front Squats (hold plate out in front with straight arms)
C. Lifting Complex
OTM for 10 min
1 Clean, any style - build to a max
D. Conditioning
3 sets
3 min AMRAP
Row for Cal or Run for distance (coach to stand on road signalling time)
into
1 min AMRAP
Wall Ball
Rest 2 min between sets.