A. Coaches Warm up
B. 20 Min. Find 1RM
Front Squat
5 x 50%
5 x 60%
3 x 75%
Singles till 1RM
Russian Twist x 16
C. Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Women use 35-lb. Men use 50-lb. dumbbell and 20/24” box
Time cap: 20 minutes
D. 200 Single unders
Rx Program
20 Min. Find 1RM
Front Squat (or pick lift)
11 Unbroken ring dips
Bent over rows with DB
Warm up
3 x 5 each side (Heavy DB)
10 Rounds for time
9 Thrusters 115/85#
35 Double unders
