General Warm-up: Coaches’ Choice
Full deadlift instruction and warm-up with the full class. Coaches may choose to add some additional items prior to this as additional warm-up but keep it relatively short.
25 min of work
Warm-up to 80% of 1RM
Each rep should be performed at maximum intensity. These are power triples, pull/push the bar very hard off the floor for each rep. Rest roughly 90-180secs between sets.
Buy in: 50/35 Cal Assault bike
1 Legless rope climb, 15ft
10 KB snatch
15 Toes to bar
C: legless rope climb, 53/35, T2B
P: regular rope climb, 53/35, T2B
F: 2x pull to stand, any scaled weight or toes to bar
DB may be substituted for KB snatches if necessary, but would prefer KB snatches. Each rep does not have to alternate and the KB does not have to touch the floor each time.