Warm-up:
Individual…
Row or Bike 2 minutes
Crossover Symmetry
10 Scorpions
Group…
15 Dislocates
10 Trunk twists
LAX to Pecs/Traps
Crab Walk Down
High Knees back
Review Bench Press setup
Strength and Skill:
Bench Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
Rest 2 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.
Take 14 minutes to complete.
Fitness:
Three rounds for time of:
250 Meter Row
25/20 Push-Ups
Performance:
Three rounds for time of:
10 Hang Power Snatches (115/75 lbs)
15 Ring Dips
9 Minute time cap.
Mobility:
Coach led mobility/stretching
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