Warm up

1’ of foam rolling or lacross ball on the pecs each side

then 

1’ of foam rolling or lacross ball T spine

 

Coaches Warm up

 

Strength

Working sets of Bench Press

10-8-6-4-2-1

 

3x8-12 DB tate press

3x20 Banded Pull apart

 

Conditioning(16’ Time Cap)

500m row

10 thrusters @135/95

10 Burpee Box jump overs 36/30

10 clean and jerks @135/95

10 ring muscle ups

10 Clean and Jerks 135/95

10 Burpee box jump over 36/30

10 Thrusters @135/95

500m Row

 

Scales

Thrusters/Clean and Jerks

L1: 115/85

L2: 105/75

L3: 95/65

L4: 75/55

 

Ring Muscle ups

L1: Bar Muscle ups

L2: 3 C2B + 3 ring dip x3

L3: 4 Pull up + 4 push up x3

L4: 5 Jumping pull up + 5 push up x3

 

Burpee Box Jump:

L1: 30/24

L2: 24/20

L3: 20/18

L4: plate jumps