Warm-up:
Individual….
200m Jog
15 Banded Good Mornings
Group….
4 Laps around rig
5 Burpees
Spiderman Stretch on Both Sides
Upward Dog and Downward Dog
10 Push ups
With an empty barbell….
2 sets….
Front Rack mobility work for 30 sec
5 Good Mornings
5 Presses
5 Front Squats
5 Hang Power Cleans
Review the complex for the day….
Strength and Skill:
Build to a Heavy Complex
1 Power Clean
2 Front Squats
3 Push Jerks
Take 12 minutes to complete.
Fitness:
For Time:
10 DB Power Cleans
50 Air Squats
10 DB Front Squats
50 Air Squats
10 DB Push Presses
50 Air Squats
10 DB Clusters
Performance:
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
Time cap of 14 minutes.
Mobility:
Mash Quads with a KB or Roll on roller
Roll Posterior
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