A.
Coaches Warm up
B.
Strict Press (+ 10lb, then %)
10 x 50%
10 x 60%
5 x 75%
3 x 85%
1++ x 95%
Hanging Serratus Crunch x 10 per
C.
12 Min. EMOM
E: 3 Back Squats @85% + 2 DB Snatches 45/70#
O: 3 Deadlift @80% + 50 Meter Sprint
D.
400 Meter DB O/H Carry 45/70#
Rx Program:
Back Squats
10 x 50% w/ 2 sec.
10 x 60% w/ 2 sec.
5 x 75% w/ 2 sec.
3 x 85%
1++ x 95%
10 Ring Dips
RDL’s Snatch grip
5 x 3 @90% of snatch
15 Min. Cap
2k Row
Remaining time- AMRAP
5 Box jumps
2 Clean + Jerk @ 80%
