Coaches Warm up

 

Weightlifting

6’ EMOM 1 squat snatch @90%

 

rest 4’

 

6’ EMOM 1 squat clean and jerk @90%

 

Conditioning

3RFT (18’ Time cap)

400m run

21 toes 2 bar

7 power snatch 155/105

 

Extra Credit

3 rounds Not For Time

6 Turkish get ups each side

20” L-hang

6 SA push press with 3” eccentric load + 3” pause at the top

10 super mans

10 banded pull aparts