A. GENERAL (5:00)
Coach Says 5:00
Have members perform shuttle runs or time on the machines can every so often, call out reps of movements:
- Air Squats
- Lateral Lunges
- Jumping Jacks
- Burpees
- Etc

B. MOBILITY / ACTIVATION (2:00)
10/10 Adductor Rock Backs

C. SPECIFIC (8:00)
- 5 Back Squats, Tempo: 5.3.X.1, Empty Bar
- 3 Back Squats, 40%
- 3 Back Squats, 50%
- 3 Back Squats, 60%
- 3 Back Squats, 70%
- Ramp up Back Squats in sets of 3

C2. SPECIFIC (6:00)
Thrusters
- 5 Front Squats
- 5 Push Press
- 5 Thrusters, Pause at the Top
- Ramp up to Workout Weight in sets of 2-3
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Practice Round
- 3 Thrusters
- 3 Burpees to Target

For Time
15-12-9-6-3
Thrusters @ 135/95 lbs
Burpee to Target

Score: Time
Time Cap: 10:00
Kilograms: 60/43, Beg:30/20, Int: 52/35

Scaling Options:
Beginner
Thrusters @ 65/45 lbs
Burpees

Intermediate
Thrusters @ 115/75 lbs
Burpee to Target

Feet Elevated Glute Bridge
3 x 15-20

Goal: Glute & Low Back Accessory