Coaches Warm Up

 

1. Barbell Conditioning

EMOMx6:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/115)

 

2. Conditioning

7' AMRAP

3 Rounds

10 pull ups

10 thrusters @75/55

 

2 rounds

15 pull ups 

15 thrusters @95/65

 

1 round

30 pull ups

max thrusters @115/75

 

3. Core work

5 rounds

10 hollow rocks

10 v-ups

10 weighted russian twist

10 strict knees to chest

-rest 1 min-