Coaches Warm up
3 x 3 Warm up sets
P. Clean + Strict Press
0 – 3 Min. @70%
1 Clean + 5 Strict press
4 – 6 Min. @80%
1 P. Clean + 3 Strict Press
7 – 9 Min. @90
1 Clean + 1 Strict Press
8 E2MoM
20 Double unders
2 Deadlift @80%
100 Meter Sprint
9 Min. AMRAP
1 Cleans 225/155 or @80%
3 Front Squats
6 DB Snatches 40/60# (R+L=1)
9 Cal. Row or 100m sprint
300 Meter O/H Plate carry 35/45#
Rx Program
Bench Presss
10 x 40%
10 x 50%
5 x 75%
3 x 85%
1++ x 95%
8 GHD Russian Sit ups w/ Plate 15/25#
9-6-3
Sandbag cleans 100#/60#
Back Squats
+100 Meter Sandbag run
