Coaches Warm up
Deadlift
10 x 50% 1 sec. hold
10 x 60% 1 sec. hold
5 x 75% 1 sec. hold
5 x 80%
5 x 85%
Bicep curls x24 (light)
MLK a la FOGO
100 Wall balls
75 Russian KB Swings
50 Burpees
25 Thrusters 65/95#
100 Double unders
1000 Meter row
Rx Program
Bench Press
12 GHD Back Extensions
Jerks of the blocks
5 x 3 Warm up to 75%
Singles to Max
For time
10 Muscle-ups
25 Thrusters
1,000 Meter Row
25 Thrusters 55/75#
10 Muscle-ups
