Mondays 6 Pm Class Warming Up with Lead Coaches Caleb and Jordan


Dead Lift 3 Reps X 5 Sets

AMRAP 5 min:
5 Single Arm KB snatches Left arm 24/16
5 Single Arm KB snatches Right arm 24/16
5 Box Jumps 24/20

Supplemental 6 X 400 Meters Rest 2 minutes between Efforts

Wilmington Weightlifting Club:

Box Jumps from the Squat x as high as possible x 1 x 12 (add weighted vest or DBs if athlete would like)

Internal Shoulder Rotation Cable Pulls: 10-12 x 4
External Cable Shoulder Rotation Pulls: 10-12 x 4