01.19.18

Warm Up:Circle around the gym- warm up having athletes run and change exercises Or coaches choice dynamic warm up

Stations: rotate stations every :45-:60 for 3 sets 1- use the yellow bands with handles on the MB rack for rear delt warm up T Raises x 10 reps Y Raises x 10 reps I Raises x 10 reps

2- 15 reps PVC platter drill squats

3- 10 broad jumps

Skill: bench press 5 sets of 3 reps @ 70% explode up to the lockout

Barbell warm up 5 reps each with empty bar clean grip RDL clean pull below the knee muscle clean OHS tall clean hang squat clean

WOD 4:00 AMRAP 8 hang squat clean 135/95 115/75 95/65 10 box jumps 24/20"

2:00 Rest

4:00 AMRAP 8 OHS 115/75 95/65 75/55

10 box jumps 24/20"