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FRIDAY 20210618

Warm-up

200M Jog
15 PVC Passthru
15 PVC Good Mornings
15 PVC Overhead Squats
10 Air Squat w/Thoracic Reach
10 Superman Holds
10 Hollow Rocks
10 90/90 Hip Switches
Pigeon Stretch
Wrist Stretch

* Coach-led Barbell Warm-up for Hang Clean *


Strength and Skill

Every 2:00 for 10:00 (5 sets):
1 Hang Power Clean + 1 Hang Squat Clean*

* Build to a moderate weight in this complex with proper footwork (aim for power and squat landing foot positions to be the same) If hang squat cleans are a no-go, perform 1 Hang Power Clean + 1 Front Squat.


1 Hang Power Clean + 1 Hang Squat Clean

1 Hang Power Clean + 1 Hang Squat Clean Complex

Scoring: Load


FITNESS 20210618

Every 3:00 for 15:00 (5 sets for times):
4 Hang Power Cleans (135/95#)
6 Burpees
14/10 Calorie Row

* Rest remainder of 3:00 interval.

Stimulus: you should have at least :30-45 of rest per interval. The hang power clean weight should be a weight you could perform all 4 reps unbroken.

Scoring = total work time (track and enter each individual round).

Scoring: Time


PERFORMANCE 20210618

Every 3:00 for 15:00 (5 sets for times):
4 Power Cleans (185/125#)
6 Burpees Over Barbell
12/9 Calorie Bike

* Rest remainder of 3:00 interval.

Stimulus: you should have at least :30-45 of rest per interval. The power clean weight should be challenging but something you can perform fairly quick singles with (one rep every 5-8 seconds).

Scoring = total work time (track and enter each individual round).

Scoring: Time

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