Warm Up

3 rounds
 
Bike or Row 250mKB drills x 5 reps each (videos for coaches are on the Google Drive)
hike drill
hike, swing, park drill
swing

Primer: 6:00 EMOM
min 1: DB suitcase RNT reverse lunges x 6 reps each side https://www.youtube.com/watch?v=wDoNvVG7PjU
min 2: KB rack lateral step ups x 6 reps each side https://www.youtube.com/watch?v=dMbbJg2ZVOo
min 3: Thera-band pull aparts x 10 + TheraBand diagonals x 5 each side




Skill: back squat
5 sets of 3 reps tempo squats @60-65%
Take 3 seconds to descend, 2 second pause, and one second to drive up.

Build load if you maintain tempo with good form


WOD
EMOM 10 Minutes
5 KBS (70/53)
5 Power Cleans (95/65)
5 Burpees
*scale back reps if an athlete isn't getting rest