Coach's Warm Up/Mobility
Strict Press (1-1-1-1-1)
Work to a 1 Rep Max for the day over 5 sets.
No longer than 12-15 minutes.
Push Press (10x3 @ 75%)
First instalment of a 3 week push press cycle.
Fast cycled reps.
Please take no longer than 60 seconds between these sets.
If you're working in a group of 2 or 3, please make sure you are working around the same weight, if not, switch quickly.
Metcon (AMRAP - Rounds)
4 Muscle Ups (Ring or Bar)
6 Hang Squat Cleans 115/75
To scale the Muscle Up:
Everyone will do 5 Ring Rows + 5 Dips
Keep this workout moving.
4x6 Seated Dumbbell Press (Heavy)
3x10 Weighted Dips (Bar/Rings/Box)