Coaches Warm Up

 

1. Conditioning

10' EMOM

200m/175m row

 

rest 2'

 

10' EMOM

6 power snatch 135/95

 

6:30pm Weightlifting

 

**Courtesy of Mike Burgener

3 POS CLEANS+JERK: 1 FROM HIGH HANG, 1 CLEAN FROM HANG, 1 CLEAN FROM FLOOR+JERK.  X 5 SETS.

clean tempo pulls:  10 sec  up and 10 sec down =” one set.  3 sets

front squat: 75%x3, 80%x3, 83%x3x5 sets.

good mornings: 3 x 5 reps.

toes to bar x 10 reps x 3 sets