Warm-up:

Coaches Choice

Strength:

1) Bench Press
Build take 4-6sets to a heavy 3rep
Use rep sequence: 6-5-4-3-3-3….

2) Ring Dips
2×15-20reps
Modify with jumping Ring Dips

20min time limit for strength parts 1 and 2

Prep:
Power Snatch
Power Clean and Push Jerk
Thruster

Conditioning:

AMRAP 10min
10 Power Snatches
10 Power Clean and Push Jerk
10 Thruster

Rx’d: 75#/55#

Rx’d+: 95#/65#

   





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