Warm Up
(done as a line moving down the gym)
2 rounds
1 length bear crawl (slow, hips down)
1 inch worm into spiderman lunge (both sides)
5 forward rolls
B. Accessory
(10 mins)
HS practice
Conditioning
Bar must stay off floor
in teams of 3 or 4 no pairs
6 min
S2OH @ 40kg/25kg
6 min
Hang power clean
6 min
Thruster
6 min
Alternating forward lunges
if the bar touches the floor the whole team does 10 burpees each