October 21, 2017

​A. WARMUP
Coaches Choice movement preparation, mobility
Cap this at 15 minutes!
Scoring: Not Scored

B1. Dumbbell Floor Press 5 x 8
5 sets alternating EMOM
8 Dumbbell Floor Presses

B2. Kettlebell Swings 5 x 15
Kettle Bell Swings

Rest as needed
Coach's Notes:
EMOM 12MIN
ODD: DUMBBELL FLOOR PRESS
EVEN: KETTLEBELL SWINGS

D. For Time: Deadlifts, Hang Power Clean and Jerks, Front Squats, and more
​For Time:

1. 100 Deadlifts @ 135/95 lbs
2. 80 Hang Power Clean and Jerks @ 135/95 lbs
3. 60 Front Squats @ 135/95 lbs
4. 40 Jerks @ 135/95 lbs
5. 20 Barbell Thrusters @ 135/95 lbs

Coach's Notes:
TEAMS OF 3 only 1 person at a time working out can only exchange players after finishing 5 or 10 reps every start of the minute, 5 hanging leg raises