Coaches Warm Up

 

1. Deadlift

work up to a heavy set of 5 TNG

then...

4x5 @heavy 5 TNG

 

**you must use your alternate grip on all deadlifts

 

2. Conditioning (18' Time Cap)

"For Time

400m run cash in

27-21-18-15

OHS 95/65

50 double unders between each set

400m run cash out

 

 

3. Cool down & Stretch

 

 

6:30 Weightlifting

 

1. Power Clean & Power Jerk
60%/2
65%/2
70%/2

2. Clean Pull
(80%/3)3

3. Front Squat
6x6@70%

rest 2' between efforts