Coaches warm up

 

Strength

1 rep max strict press

 

3x3 push press

 

Strength Accessory

3x12 squatting single arm DB/KB press

 

Conditioning

10 RFT (20’ Time cap)

3 cleans 205/135

4 box jumps 30/24

 

Optional

Gymnastics Conditioning

12 rope climbs for time

**if possible every 3rd legless