Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Skip Rope
Group….
Run 200m
10 Disclocates
10 Good Mornings
Ostrich Walks Down
Butt Kickers back
10 Scorpions
10 KB swing
10 Goblet Squats
Review the clean positional work
Active warm up: (with empty barbell)
5 Rack pulls
5 Hang power cleans
5 Power cleans from mid shin
begin loading barbells
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
Fitness:
Four rounds for time of:
400 Meter Run
6 Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches
Performance:
Four rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups
time cap of 16 minutes
Mobility:
Roll Posterior
LAX to Plantar Fascia
Mash Quads
Read more
September Athlete of the Month: Alicia Beasley
August Athlete of the Month: Brent Stevens
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