Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Group….
5/5 box step ups + 5 box jumps + 5 box jump overs (completely clearing the box) + 5 taller box jumps (increase height) + 5 box jump overs at taller height (if possible)
Then: 10/10 side to side leg swings + 10/10 front/back leg swings + 10 Waiter Bows
With an empty barbell, 5 reps each: clean DL to mid-knee + clean DL with shrug + clean DL with high pull + muscle clean + power clean
Review the movements and build to starting movements
Strength and Skill:
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean
(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
12 Kettlebell Swings
6 Burpees
Performance:
Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Burpee Box Jump-Overs (24″/20″)
10 minute time cap.
Mobility:
Mash Triceps on racked barbell
Roll posterior
Pigeon Stretch
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