General Programming:

1) Coach led Warm-up


2)Shoulder Press 5-5-3-3-1-1-1-1 reps AHAP


3) Every 30 seconds for 10min complete

At the top of the minute the Press cluster (Push Press + Push Jerk + Split Jerk)

At the 30 Sec marks complete 5 Ring Dips


Notes: For the press cluster weight use the max weight you find during the shoulder presses


4) Mobility/stretching


Competition Programming:

Rest Day

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720 SE Pioneer Way Oak Harbor Wa 98277