A1.  Dowel Muscle Clean/Dowel Power Clean/Dowel Hang Power Clean – 7/7/7 X 5 sets, rest 45-60s

A2.  Hands At Ears Back Extensions – 15-20 reps X 5 sets, rest 45-60s

A3.  Reverse Skipping – AMRAP in 90s X 5 sets, rest 45-60s

A4.  Double Milk Jug Thrusters – AMRAP in 45s X 5 sets, rest 45-60s

A5.  Hollow Rocks – 15-20 reps X 5 sets, rest 45-60s

Coach’s notes:

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