Coaches Warm up
8 Min. AMRAP
50 Push ups
40 T2B
30 Air Squats
8 Min. EMOM
E: 12 Ring Dips
O: 15 Weighted sit ups 10/15 (adv: increase weight according to capacity)
5 Min. AMRAP
H/C Sit ups 15/15#
1000 Meter Row| 1.5 mi. Bike
Rx Program:
Deadlift (+10lb)
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
Bicep curls x 30
Oly
10 Min. EMOM
Ascending weight
Power Snatch + Hang P. Snatch + Hang Snatch
12 Min. EMOM
E: 4 Back squat @75%
O: 3 Ring HSPU
