Coach lead
Ready - 10 minutes
Mobility
Foam rolling
Strength
Strict press
7-5-3-3-3 at 75/80/85%
Jerk
7-5-3-1-1-1 at 75/80/85/90%
Metcon
Black Jack
Push ups
Sit ups
*1 sit up 20 push ups and all the way until you are at 20 sit ups and 1 push up
**always adds up to 21
Extra Credit
50 toes 2 bar
50 knees to elbows
50 straight leg raises
Can break up however you want
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