Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements:
Lunge and Twist
ITB Band Stretch
Inch Worm
Hip Openers
Wall Walks or Bridges

Active Warm-Up:
Row 500 m
Good Mornings x 10(Barbell)
Squats x 10
Coach B Warm-Ups x 7 each
Hip Explosive Drills x 10 each way

Workout of the Day:
A.Max Effort Black Box: Power Cleans 3-3-3-1-1-1
B. AMRAP 12 Minutes of the following:
7 Pull-Ups
7 Thrusters
7 Knees to Elbows

Kevin’s Notes: Men will use 75 lbs for thrusters. Women will use 45 lbs for thrusters. Yes, the weight is light for thrusters, but I want people to concentrate on speed and proper form. Your goal throughout this workout is to go fast and hard. Another goal is to go unbroken throughout your thrusters and pull-ups. Your power output during this workout should be much greater than when we use heavier weight. We hit a similiar workout about two weeks ago, but it was broken up into sets with much heavier weight.