Coaches Warm up
Suggested:
10 High Pulls
10 Muscle squat cleans
10 Presses
Strict Press (+5lbs)
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
Russian twist or GHD banded Russian twist
9 Min. AMRAP
9 Push press 65/95#
6 Front rack lunges
50 Meter sprint
7 Min. to find Max
Thruster
800 Meter Row|Run
Rx Program:
Back Squat (+10lbs)
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
GHD Sit ups x 15
Oly:
3 x 4 Press in Split
3 x 4 Jerk Balance
(light loads x speed focused)
9-6-3
165|185|205
Clean + Jerk
Muscle ups
