warm up:
2x:
200m run
5 air squats (slow)
10 wallball throws
10 ring rows
Strength:
Varsity: 12min to work up to heavy single squat clean
JV: 5x5 Front Squats (work on not bottoming out in the squat and keeping core integrity)
if there is extra time with JV, go over power clean with pvc
MetCon:
Varsity:
3rds:
400m Run
10 wall balls
10 power cleans
JV:
3rds:
200m run
10 wallballs
10 KB deadlifts
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