Coaches Warm Up

 

1. Pull Ups

3 sets 

5 strict chest to bar 

5 kipping pull ups

5 bar muscle ups

 

or

 

3 sets

7 ring rows

7 banded strict pull ups

7 jumping pull ups

 

2. Conditioning

20' AMRAP

15 cal row

15 toes to bar

15 wall balls

 

WEIGHTLIFTING - 6:30 PM

 

1. Front Squat

3-2-1-1-1-1-1

 

2. Snatch

2@60%

2@65%

2@70%

2@75%

3x1@80%

 

3. Snatch Balance

5x5