Warm-up:
Individual…
Row for 3 minutes
Foam Roll
Group…
With a KB, 5 reps on each side of:
single leg RDL + single arm front squats + bent over row + clean + goblet squat + single arm KBS
With a barbell, 5 reps each:
Stiff-legged DL + high hang clean + hang clean + muscle clean + front squat
Review the barbell work and positions
Strength and Skill:
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2 mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
Fitness:
Three rounds for time of:
10 Burpees
15 Goblet Squats
20 Jumping Lunges
Performance:
Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)
Time cap of 10 minutes.
Mobility:
Mash Quads
Roll Posterior
Banded Lats
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