I saw a bunch of PR's on the deadlift today. Nice job to all, keep working hard and the results will follow.

General Programming:

1) Coach led warm-up


2) For time complete

15—>1 reps of

wall balls 20/15



Every 4 minutes stop and complete

4 manmakers



3) Mobility/Stretching


Competiiton Programming:

1) Find a 1RM snatch


2) Find a 1RM clean and jerk


Notes: No more than 3 fails at the maximal weight


3) Burpee + 95/65 lb Push Jerk ladder

Rest: 3 min then

Burpee + 95/65 lb Bench press ladder


MInute 1 complete 1 rep of each

Minute 2 Complete 2 reps of each

Minute 3 complete 3 reps of each



4) Mobility/stretching


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