Warm Up
Coach’s Choice Dynamic Warm Up

MOB
Athlete’s Choice

A. Hang Squat Clean Ladder
Every 90 seconds for 15 mins (10 rds)
1 Hang Squat Clean
Increase weight

B. Head, Shoulders, Knees and Jerks
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (155/105)
Burpee Box Jump Over

C. “It’s Bath Time for These Spicy Boys”
In a 30 min window (time permitting)
Run 1 Mile
100 Front Squats (95/65)
75 Burpees
50 Pull Ups
Run short/long laps until time expires

D. Time Permitting Accesory
Superset x 4
5 Tempo Narrow Grip Chin Up (3333)
5 Tempo Ring Dip (3333)

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