Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Practice Skipping Rope
Group….
12 Dislocates
12 Good Mornings
12 Leg Swings
10 Jumping Spiders
10 Hollow Rocks
Karaoke Down and Back
Bear Crawl Down
Ostrich Walks Back
Review the Clean Positions
Strength and Skill:
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean
Build over the course of the 10 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 lift-off, reset and perform a full clean.
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Power Cleans*
12 Alternating Reverse Lunges with Dumbbells
60 Single Unders
Performance:
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
30 Double Unders
Mobility:
Banded Hamstrings
Wall Splits
Roll Posterior
LAX to Glutes
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