Coaches Warm Up

 

1.  Strict Press

1 rep max 

 

2. Conditioning (10' Time Cap)

For Time

"Grace"

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