Warm Up:
Long Lap
Coach lead Warm Up

Mobility:
90 sec each side couch stretch
4 min LAX ball mob of choice

Lift: 
3X12 Weighted Good Mornings

3X8 Ring Dips (scale up to weighted) 

15 mins to build to heavy Squat Clean

Conditioning:
400m run every 4:30 min
3 Rounds:
5 burpee box jumps
10 HSPU or Strict press
15 pull ups or ring rows

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