Warm up:
Yes it is still with your coach - if you get here early work on mobility or war up in your way, just know you will be expected to do the regular coach ran warm up as well.
Skill:
bar muscle up progression
Strength:
Beginner:
Hang cleans 5x3
Jerk 5x5
Intermediate:
Snatch pulls 5x5
Snatch 5x3
Metcon:
KB swings
500 swings
OR
5x
7 power cleans 67.5/50kg
12 OHS
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