Coaches Warm Up


1.  Strict Press

1 rep max 


2. Conditioning (10' Time Cap)

For Time


30 Clean and Jerks 


3. Accessory Work

4 Max sets chin up with band from the bottom


6x6 y static hold with 6" pause at the top


1x50/50 rear delt fly


3x8 kneeling strict press with kettle bell front rack on opposite arm


4 sets

3 strict muscle ups + 4 kipping muscle ups + 5 strict ring dips

rest 1'


4. Core work

4x2' weighted box plank