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01.19.18

19
Jan

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″

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