Author: Derek Hurdle

Warm-up Coach Choice Skill box jumps 1×5 Lift 4 CLEAN + 4 FRONT SQUAT + 4 PUSH PRESS – THEN ADD WEIGHT 3 CLEAN + 3 FRONT SQUAT +  3 PUSH PRESS – THEN ADD WEIGHT 2 CLEAN + 2 FRONT SQUAT + 2 PUSH PRESS THEN ADD WEIGHT 1 CLEAN + 1 FRONT SQUAT […]

Warm-up 10 inchworms 20 high knees 30 butt kicks x2 Skill front squats- work up to weight burpees 1×5 snatch- work up to weight push ups 1×5 box jumps 1×5 plank holds 1x:60 sit ups 1×5 deadlift – work up to weight Conditioning Work on T2B Metcon 10 front squats 10 burpees  x 5 10 […]