Coaches Warm Up
Strength:
Deadlift- Retest 10RM
Work Capacity
L3
For Time
10xBurpee, 10x Back Squat (90/65), 10x Burpee, 8x Back Squat, 10x Burpee, 6x Back Squat, 10x Burpee, 4x Back Squat, 10x Burpee, 2x Back...
Coaches WarmUp
Strength: Overhead Squat
5-5-3-3-2 build to a heavy 2.
Work Capacity
L3
21-15-9
Thrusters (50/35)
KB Swing (24/16)
1 Lap Run between each round, finish with run
L2
21-15-9
Thrusters (40/30)
KB Swing (16/12)
1 Lap Run between each round, finish...
Coaches WarmUp
Strength: 20 Rep Squats same weight as last session
Work Capacity
L3
Death By Clean and Jerk
Odd Min 8 Burpees
Even Mins Ascending C+J (60/42.5)
L2
(50/35)
L1
Odd Min 6 Burpees
Even Min (40/25)
...
Coaches WarmUp
Press Skill
1. 4x10 Seated DB Press
2.4x8 Strict HSPU
3. 4x10 Decline Push Up
60 Sec rest
Strength
Double KB Front Rack Walk 2 lengths of box. Build to a heavy 2 lengths
Work Capacity
5...
Coaches WarmUp
Squat Skill
1. 3x15 Box Step Up Each Leg
2. 4x 10 Each Way Banded Side Step
3. 3x 10 each way Cossack Squat with light KB
60 Sec rest
Strength:
Deadlift
5,3,2 +5/2.5kg
Work Capacity
L3
3RFT
25x Power...
Coaches Warm Up
Strength
20 Rep Squats +2.5kg from last session
Work Capacity
L3
1x KB Snatch Each Arm (24/16)
20x DU
2xKB Snatch Each Arm
20x DU
3x KB Snatch Each Arm
20x DU
All the way to
10x Kb Snatch...
Coaches Warm Up
Pull Skill Choose 1..
1.4x 8 Pull Up 2 sec pause top and bottem
2.4x 8 Ring Row
3. 4x 10 DB Row
Strength
5x3 Press Build to a heavy 3
Work Capacity
'Bell'
L3
Bell
3RFT
21 DL...
