Tuesday 01/30

Coaches Warm up
Or Suggested:
3 Rounds (w/barbell only)
10 High pulls
10 Muscle snatch
10 O/H Squat
10 Bent over rows
50 Meter run

Deadlift ( +10lbs to 1RM,then cal. %)
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
Bicep Curls x 30

9 Min. AMRAP
7 P. Snatch 65/95#
50 Meter Sprint

6 Rounds (11 Min. cap)
7 Thrusters
5 Burpees
25 Double unders

400 Meter run | 150 Double unders

Rx Program
12 Min. to Find 1 RM Bench Press
Super set: 10 GHD back extensions

Oly
10 Min. EMoM
Clean High Pull + P. Clean + Jerk
(Work to 75% of Jerk)

12 Min. AMRAP
20 Cal Assault Bike
9 Overhead Squats 95/135#
(Adjust weight to move through O/H Unbroken)