Coaches Warm up
15 Min. Emom
0-5 min
6 Hip Power Cleans @40% or 55/75#
5-10 min
5 Hang Power Cleans@65%
10-15 min.
4 Cleans @75%
12 Min. EMOM
7 Thrusters @75/105#
7 Back Squats @65%
Cool down:
4 Min. Banded glute march w/ kettlebells
Rx Program:
Deadlift
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
Superset:Strict press (must clean)
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
21-15-9 (75/105#)
Sumo deadlift High pulls
HSPU
