Warm-up:
Individual…
Row or Bike
Banded Shoulders/Front Rack
Box Top Pigeon Stretch
Group…
High Knees Down
Butt Kickers Back
Ostrich Walks Down
Side Lunges Back
10 Squats
10 Yoga Push Ups
10 Scorpions
Skipping High Knees Down
Bunny Hops Back
Review Clean 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 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
10 Alternating Dumbbell Snatches
10 Burpees
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Burpees Over the Barbell
Mobility:
LAX to Shoulders and Traps
LAX to Plantar Fascia
Roll Posterior
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