Coach Mel

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m run

10 push ups

25 DU's

5 dips

Workout warmup:

Strict Press

Start at 60% of 1rm add weight each round going for a heavy single

Set 1 – 5 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 2 Reps
Set 6 – 1 Rep
Set 7 – 1 Rep
Set 8 – 1 Rep

Workout:

Four rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar

O lift:

Cleans:

10 rounds on the 90 sec.

1 HSC + 1SC+ 1 jerk

Skill:

Two 5 min AMRAPs

MU's

rest 3 min between each AMRAP