Monday

 

Coaches Warm Up

 

Weightlifting

Squat Snatch

4@60%

4@70%

4@75%

2x4@80%

 

Snatch Pull

4x3@95%

 

Conditioning

“For Time”

1 RFT 

21 thrusters 95/65

21 bar facing burpees

rest 1’

2 RFT

15 thrusters 115/85

15 bar facing burpees

rest 1’

9 Thrusters 135/95

9 bar facing burpees

 

Extra Credit

Back Squat

5x4@80%

 

8x3 Strict L-Pull up

 

1x100 banded pull aparts