Coaches Warm Up

1. Bench Press
3x3 close grip bench press @65%
3x3 regular grip bench press @65%
3x3 wide grip bench press @65%
**the focus for these should be speed and technique
then..
top set of 5 @75% of 1RM


2. Conditioning
21-18-15-12-9
Strict Handstand push up
Toes to bar



6:30pm Weightlifting


1. Clean and Jerk
2@60%
2@65%
2@70%
2@75%


2. Jerks from the rack
Work up to a heavy double for the day


3. Front Squat
3x3@65%