Coaches Warm up


Pull Up Progression

Depending on your set of pull ups you will choose which phase of pull up progression you will be in. Courtesy of Coach Joan. We will be doing this 3 days a week and will retest in about 6-8 weeks.




“For Time”

10 squat cleans @155/105

8 squat cleans @165/115

6 squat cleans @185/125

4 squat cleans @205/135

2 squat cleans @225/155

**no rack



Midline Conditioning 

1x100 2 count russian twist