Group Warm up
Line drills
ankle and knee mobility
Strength
Every 2 minutes for 10 minutes
5 Front squats (trade off with your partner every min)
Start at 60% of max and try to increase the load each set
Partner Metcon:
60 Box jump overs
50 Hang Power Cleans 135/95, 115/80, 95/65
40 Shoulder to OH
30 candlestick getups with plate 25/15
20 Burpees
10 x 80M sprints (red rail and back)
*only 1 person working at a time
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