Warm-up:
Individual…
Row or Bike
Foam Roll Lats both sides
Group…
t-spine opener with foam roller across shoulder blades, reaching overhead for a post/upright. Hold there for 1-2 mins trying to get your hips toward the floor and hands toward the ground.
Barbell warmup, 5 reps each:
RDL + deadlift to mid-thigh + deadlift-shrug + muscle clean + power clean + strict press + push press + behind the neck press
Review the Movements for Strength- ideal positions
Strength and Skill:
Every two minutes, for 16 minutes (8 sets):
Power Clean + Jerk
Build to today’s heavy.
Fitness:
For max calories:
5 Minutes of Assault Bike
Rest 4 minutes
3 Minutes of Assault Bike
Performance:
“Gwen”
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Time cap of 14 minutes.
Mobility:
Mash Forearms and Lats
Roll Posterior
Banded Shoulders/Lats
Leave a Reply