WARM-UP

Coach Warm-Up

PART 1

25 Min AMRAP
20 Alt Single Arm KB Swing
12 Barbell Military Press (From Rack)
15 R/L KB Chainsaw Row 
12 Alt Barbell Reverse Lunges (From Rack)
6 Ground To Shoulder
 
PART 2

10 Rounds
:20 Hollow Hold (Lower Back Flat)
10 Row Pikes

or

OLYMPIC WOD

Part 1: 15min
1 Pause Snatch Pull (pausing 2 seconds at the knee)+1 snatch
Work up to a single heavy for the day

Part 2: 15 min
1 Pause Clean (2 Seconds at the knee ) + 1 Full Clean
Work up to a single heavy for the day

Part 3: Remaining time
Work up to a heavy single on any lift of your choice.